WOD 12092025

Workout of the Day
Dec 8, 2025
1 min read

A. (For warm up)

1:00 lacrosse ball (foot) each side

25 calf raise with pause

1:00 lacrosse ball Supra/infraspinatus each side

25 backwards arm circles

1:00 plank

25 butt kick grab each side

1:00 max: line hop overs

B. (8:00 clock)

Jump rope practice:

double unders
Crossovers
Speed doubles

C. “Annie”

(For time)

50-40-30-20-10

Double unders

Ab mat sit ups

D. (9:00 clock)

Every 90 seconds:

2 clean pulls + 1 below knee clean pull

(Pick load for strength)

E. Static stretches

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