WOD: Monday, December 22nd, 2025

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Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

*Starting to get heavier so if needed use a belt 

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Workout: For Time 

  • 350 Meter Row / 300 M Run / 900 M Bike 

9 – 12 – 15

  • Thrusters (95/65) 
  • Toes to Bar 

*Each round starts with meters 

*Meters – 9-9, Meters – 12-12, Meters – 15-15 

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Cardio Option: For Time 

  • 350 Meter Row / 300 M Run / 900 M Bike 

9 – 12 – 15  

  • Atomic Sit Ups (25/15) 
  • Toes to Bar 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)