WOD 12132025

Workout of the Day
Dec 12, 2025
1 min read

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 135/95lb

30 synchronized toes to bar (any 2)

12 synchronized burpee over bar (any 2)

3 rounds:

18 hang snatches 155/105lb

30 synchronized box jump overs (any 2)

10 synchronized burpee over bar (any 2)

3 rounds:

12 hang snatches 175/120lb

300m team run

8 synchronized burpee over bar (any 2)

C. Static stretches

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