WOD: Saturday, November 8th, 2025

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 min cap)

• Run to the end of the driveway 
• 3 Front Squats (ascending weights) 
• 3 Box Jump Overs (at workout height)

*Front squats come from the ground 

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Workout: For Time 

6 Rounds 

Odd Rounds (1, 3, 5)

• 200 Meter Run
• 9 Box Jump Overs (24”/20”) 
• 6 Front Squats (155/105) 

Even Rounds (2, 4, 6) 

• 200 Meter Run 
• 9 DB Box Step Overs (50/35)(24”/20”)
• 6 Front Squats (155/105) 

-Then-

• Buy Out: 800 Meter Run 

*DB can be held any style EXCEPT for on your thigh

*RX+: 6 Front Squats (185/115) 

*CRX: 3 Front Squats (205/125) 

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Cardio Option: For Time 

6 Rounds 

Odd Rounds (1, 3, 5)

• 200 Meter Run
• 9 Box Jump Overs (24”/20”) 
• 12 KB Goblet Squats (24K/16K)

Even Rounds (2, 4, 6) 

• 200 Meter Run 
• 9 DB Box Step Overs (50/35)(24”/20”)
• 12 KB Goblet Squats (24K/16K)

-Then-

• Buy Out: 800 Meter Run 

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Accessory Work: Bench Press 

• Establish a new 1 Rep Max 

*Have a spotter with you 

Warm up Rep Scheme:

• 3-3-2-2-1-1-1-1-etc…

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Core: 4 Rounds 

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