WOD 10312025

Workout of the Day

Oct 30, 2025

1 min read

A. (For warm up)

3 rounds:

15 air squats

30 reverse lunges (light dbell)

-then-

30 second max front rack split squat each side

15 pike push ups

5 dbell front squats with 5 second pause at the bottom

B. (9:00 cap)

12-9-6

Dbell Front squat (dbell each hand)

Pike push ups

C. (For strength/ Technique)

Dbell Front squat

10-10-6-6-2-2

(Dbell each hand; pick load for strength)

D. (For time)

6-9-12

Dbell push press (dbell each hand; heavy weights)

Burpee box jump or burpee step up

E. Static stretches

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