WOD: Wednesday, September 17th, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
  • Even Min: 3 Unbroken Hang Power Cleans 

*RX (135/95) / RX+ (155/105) / CRX (185/125) 

*50s Cap on Calories 

*Barbell must be unbroken every round 

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Workout: Ladder + For Time 

PART A – Ladder x 12 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21- etc..

  • Calorie Row/Ski/Bike 
  • Hang Clean to Overhead (115/85) 
  • Pull Ups 

-Rest 2 Minutes- 

PART B – For Time 

  • 250 Meter Row/Ski OR 600 Meter Bike 
  • 5 Hang Clean to Overhead (115/85) 
  • 250 Meter Row/Ski OR 600 Meter Bike 

*Two Scores:

  • Last FULL round completed + partial reps for Part A 
  • Time for Part B 

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Cardio Option: Ladder + For Time 

PART A – Ladder x 12 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21- etc..

  • Calorie Row/Ski/Bike 
  • American KB Swings (24K/16K) 
  • Pull Ups 

-Rest 2 Minutes- 

PART B – For Time 

  • 250 Meter Row/Ski OR 600 Meter Bike 
  • 10 American KB Swings (24K/16K) 
  • 250 Meter Row/Ski OR 600 Meter Bike 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks