WOD: Tuesday, December 2nd, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Chin over bar hold 

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Workout: AMRAP Repeats

AMRAP x 5 Minutes 

  • Buy in: 15 Strict Pull Ups 

-in remaining time AMRAP of:

  • 5 Hang Power Cleans (135/95) 
  • 5 Box Jumps (30”/24”) 

-Rest 2 Minutes-

AMRAP x 5 Minutes 

  • Buy in: 15 Hang Power Cleans (135/95) 

-in remaining time AMRAP of: 

  • 5 Box Jumps (30”/24”) 
  • 3 Strict Pull Ups 

-Rest 2 Minutes- 

AMRAP x 5 Minutes 

  • Buy in: 15 Box Jumps (30”/24”) 

-in remaining time AMRAP of:

  • 3 Strict Pull Ups 
  • 5 Hang Power Cleans (135/95) 

*RX+: (155/105) (Same Reps as RX) 

*CRX: (185/115) (12 Reps on Buy in / 3 Reps on AMRAPs) 

*3 Total Scores:

  • Rounds + Reps for each interval 

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Cardio Option: AMRAP Repeats

AMRAP x 5 Minutes 

  • Buy in: 15 Strict Pull Ups 

-in remaining time AMRAP of:

  • 9 Russian KB Swings (24K/16K) 
  • 5 Box Jumps (30”/24”) 

-Rest 2 Minutes-

AMRAP x 5 Minutes 

  • Buy in: 30 Russian KB Swings (24K/16K) 

-in remaining time AMRAP of: 

  • 5 Box Jumps (30”/24”) 
  • 3 Strict Pull Ups 

-Rest 2 Minutes- 

AMRAP x 5 Minutes 

  • Buy in: 15 Box Jumps (30”/24”) 

-in remaining time AMRAP of:

  • 3 Strict Pull Ups 
  • 9 Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold