WOD: Thursday, June 12th, 2025

Group Dynamic Warmup:

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of MB Squats 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 200 Meter Run
• 5 Thrusters (ascending weights) 

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Workout: For Time

• 40 Wall Balls (20/14) 
• 400 Meter Run 
• 20 Thrusters (95/65) 

-Then-

• 30 Wall Balls (20/14) 
• 300 Meter Run 
• 15 Thrusters (115/85) 

-Then-

• 20 Wall Balls (20/14) 
• 200 Meter Run 
• 10 Thrusters (135/95) 

*RX+ Weights: (115/85)(135/95)(155/105) (same reps as RX) 

*CRX Weights: (135/95) (155/105) (185/115) (15-10-5 Reps)

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Cardio Option: 3 Rounds 

• 40 Wall Balls (20/14) 
• 400 Meter Run 
• 24 DB Thrusters (50/35) *12 per side

-Then-

• 30 Wall Balls (20/14) 
• 300 Meter Run 
• 20 DB Thrusters (50/35) *10 per side

-Then-

• 20 Wall Balls (20/14) 
• 200 Meter Run 
• 16 DB Thrusters (50/35) *8 per side 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15)
• 30 DB Side Bends (50/35)