WOD: Sunday, December 28th, 2025

Group Dynamic Warmup:

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of PVC OHS 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 M Row/Ski OR 300 M Bike 
• 3 Overhead Squats (ascending weights) 
• 3 Burpee-Box Jumps (at workout height) 

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Workout: For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

• 9 Burpee-Box Jumps (24”/20”) 
• 9 Overhead Squats (95/65) 

-Then-

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

• 7 Burpee-Box Jumps (24”/20”) 
• 7 Overhead Squats (115/85) 

-Then-

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

• 5 Burpee-Box Jumps (24”/20”) 
• 5 Overhead Squats (135/95) 

*RX+: BBJ (30”/24”) OR (115/85)(135/95)(155/105) 

*CRX: BBJ (30”/24”) AND (115/85)(135/95)(155/105) 

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Cardio Option: For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

• 9 Burpee-Box Jumps (24”/20”) 
• 15 Atomic Sit Ups (25/15) 

-Then-

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

• 7 Burpee-Box Jumps (24”/20”) 
• 12 Atomic Sit Ups (25/15) 

-Then-

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

• 5 Burpee-Box Jumps (24”/20”) 
• 9 Atomic Sit Ups (25/15) 

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Strength: Pause Bench Press 

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 

*:03s pause at chest on every rep 

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Core: 4 Rounds 

• 20 Weighted reach the ceilings (25/15) 
• 20 Kick the ceilings