WOD: Thursday, October 16th, 2025

Group Dynamic Warmup:

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

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap) 

• 200 Meter Run 
• 3 Overhead Squats (ascending weights) 
• :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

• 13 Burpees Over Bar 
• 9 Toes to Bar 
• 5 Overhead Squats (105/75) 

-Then-

• 800 Meter Run 

-Then-

3 Rounds 

• 5 Overhead Squats (105/75) 
• 9 Toes to Bar 
• 13 Burpees Over Bar 

*CRX: 5 Overhead Squats (135/95) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

• 13 Burpees Over Bar 
• 9 Toes to Bar 
• 5 Atomic Sit Ups (25/15) 

-Then-

• 800 Meter Run 

-Then-

3 Rounds 

• 5 Atomic Sit Ups (25/15) 
• 9 Toes to Bar 
• 13 Burpees Over Bar 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations