WOD: Sunday, October 5th, 2025

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Deadlifts (ascending weights) 
• :10s Dead hang from the pull up bar 

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Workout: For Time 

• 300 Meter KB/DB Farmers Carry (50/35)(24K/16K) 

-into-

2 Rounds 

• 12 Lateral Pogo Burpees 
• 8 Deadlifts (185/125) 

-Then-

• 300 Meter KB/DB Farmers Carry (50/35)(24K/16K) 

-into-

2 Rounds 

• 10 Lateral Pogo Burpees 
• 6 Deadlifts (205/135) 

-Then-

• 300 Meter KB/DB Farmers Carry (50/35)(24K/16K) 

-into-

2 Rounds 

• 8 Lateral Pogo Burpees 
• 4 Deadlifts (225/155) 

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Cardio Option: For Time 

• 300 Meter KB/DB Farmers Carry (50/35)(24K/16K) 

-into-

2 Rounds 

• 12 Lateral Pogo Burpees 
• 12 Rage Balls (20/15) 

-Then-

• 300 Meter KB/DB Farmers Carry (50/35)(24K/16K) 

-into-

2 Rounds 

• 10 Lateral Pogo Burpees 
• 10 Rage Balls (20/15)

-Then-

• 300 Meter KB/DB Farmers Carry (50/35)(24K/16K) 

-into-

2 Rounds 

• 8 Lateral Pogo Burpees 
• 8 Rage Balls (20/15)

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (Per side)