“DINO” WOD 11/25/25

WARM UP:
1K Bike
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Back Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN
LIFT:
Back Squat
5 x 3 @ 70%
WOD:
“DINO”
EMOM 18
M1: 7 T2B
M2: 14/11 Cal. Bike
M3: 7 Thrusters*
*(RX 95/65) (M50+ & L1 75/55)

FIT
LIFT:
Back Squat
5 x 3 @ 70%
WOD:
EMOM 18
M1: 7 Hanging Knee Raises
M2: 14/11 Cal. Bike
M3: 7 Front Squats*
*(RX 95/65) (M50+ & L1 75/55)

AT HOME
LIFT:
3 Sets
8e Single Leg Glute-Bridges
8e Single Leg RDL
8e Backward Lunge
WOD:
AMRAP 15
25 Weighted Step Ups
25 V-Ups
20 Goblet Squats
20 V-Ups
15 Weighted Step Ups
15 V-Ups
10 Goblet Squats
10 V-Ups
*Use what you got