WOD: Friday, December 19th, 2025

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 70% of 1RM 
• Sets 3 and 4: 3 Reps each at 75% of 1RM 

*Stick with push or split from week 1 

*Focus on your speed and technique on every rep 

*Rest between working sets 

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Workout: Every 4 Minutes x 4 Rounds 

• 200 M Run / 250 M Row / 600 M Bike 
• 10 Box Jumps (24”/20”) 

-in remaining time complete max:

• Wall Facing Handstand Push Ups 

*Each WFHSPU set must start from a wall walk 

*One Score:

• Total # of WFHSPU accumulated across all 4 rounds 

*WFHSPU Scaling options: 

• Strict Handstand Push Ups 
• Strict HSPU with an ab-mat (or two) 
• Med-Ball Push Press (20/14) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions