Workout of the Day - Friday December 5, 2025

WOD
Written By Alexia Ostrander

Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
- 15/12 Calorie Row
- 20 Lunges
- 10 Windmills (each side)
- 10 Sots Presses
- 10 V-ups

Strength
Front Squat:
Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%

Conditioning
For time:
- 50/40 Calorie Row
- 6 Rope Climbs
- 20 Power Clean & Jerks (135/95)
- 40 Weighted Step-ups (25/20)

Alexia Ostrander
Next

Workout of the Day - Thursday December 4, 2025