WOD: Friday, December 26th, 2025 (7:15, 8:30, 9:30, 12:30 ONLY)

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

4 Sets x 2 Reps 

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

*Focus on your speed under the bar 

*Continue to stick with push or split from week 1 

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Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 12 Sumo Deadlift High Pulls (95/65) 
  • 12 Strict Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 6 Sumo Deadlift High Pulls (95/65) 
  • 6 Strict Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 4 Sumo Deadlift High Pulls (95/65) 
  • 4 Strict Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores:

  • Calories completed for each interval 

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Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

  • 12 KB High Pulls (24K/16K)
  • 12 Strict Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 6 KB High Pulls (24K/16K)
  • 6 Strict Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 4 KB High Pulls (24K/16K)
  • 4 Strict Pull Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions