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WOD 10252025

Workout of the Day
Oct 24
1 min read

A. (For warm up)

(Teams of 4)

Each person completes:

200m row

Team low or high plank

150m ski

Team wall sit

10 cal bike

Team dead hang

(Team rotates every round)

B. “Bicep Implants”

(Teams of 4)

(For time)

4 rounds:

40 pull ups (split any way)

20 synchronized front squats 155/105lb (any 2)

While round 1 is being completed partner 1 completes 400m ski

(Team rotates on machine after each round)

4 rounds:

30 pull ups (split any way)

15 synchronized hang power cleans (any 2)

While round 1 is being completed partner 1 completes 300m row

(Team rotates on machine after each round)

4 rounds:

20 pull ups (split any way)

10 synchronized power cleans (any 2)

While round 1 is being completed partner 1 completes 20 cal bike

(Team rotates on machine after each round)

C. Static stretches

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A. (For warm up) 2 rounds: 10 thoracic extensions (post) 10 box push ups 10 box step up 100m jog 10 hanging knee raise B. “Grapefruit Saturday” (Teams of 4) (For time) 3 rounds: 24 hang snatches 135/9

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