WOD: Thursday, December 18th, 2025

Group Dynamic Warmup:

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds 

• 200 Meter Row OR 300 Meter Bike 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 250 Meter Row OR 600 M Bike 

-Then-

13 – 11 – 9 

• Toes to Bar 
• Deadlifts (205/135) 

-into-

• 500 Meter Row OR 1200 M Bike

-into-

9 – 11 – 13

• Deadlifts (205/135) 
• Toes to Bar 

-Then-

• 250 Meter Row OR 600 M Bike 

*RX+: DL’s (225/155) / *CRX: DL’s (245/175)

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Cardio Option: For Time 

• 250 Meter Row OR 600 M Bike 

-Then-

13 – 11 – 9 

• Toes to Bar 

21 – 15 – 9 

• Russian KB Swings (24K/16K) 

-into-

• 500 Meter Row OR 1200 M Bike

-into-

9 – 15 – 21 

• Russian KB Swings (24K/16K) 

9 – 11 – 13

• Toes to Bar 

-Then-

• 250 Meter Row OR 600 M Bike 

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Core: 4 Rounds 

• 10 Banded Palloff Presses 
• 10 Banded Rotations