WOD: Wednesday, June 25th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 3 Intervals (5 Minutes ON / 2 Min OFF) 

Intv 1: 

  • Buy in: 25 Box Jump Overs (24”/20”) 

-in remaining time AMRAP of:

  • 5 Deadlifts (205/135) 
  • 7 Toes to Bar 

Intv 2: 

  • Buy in: 20 Deadlifts (205/135) 

-in remaining time AMRAP of:

  • 7 Toes to Bar 
  • 9 Box Jump Overs (24”/20”) 

Intv3: 

  • Buy in: 15 Toes to Bar 

-in remaining time AMRAP of:

  • 9 Box Jump Overs (24”/20”) 
  • 5 Deadlifts (205/135) 

*3 Total Scores: Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (5 Minutes ON / 2 Min OFF) 

Intv 1: 

  • Buy in: 25 Box Jump Overs (24”/20”) 

-in remaining time AMRAP of:

  • 5 Russian KB Swings (24K/16K) 
  • 7 Toes to Bar 

Intv 2: 

  • Buy in: 20 Russian KB Swings (24K/16K) 

-in remaining time AMRAP of:

  • 7 Toes to Bar 
  • 9 Box Jump Overs (24”/20”) 

Intv3: 

  • Buy in: 15 Toes to Bar 

-in remaining time AMRAP of:

  • 9 Box Jump Overs (24”/20”) 
  • 5 Russian KB Sings (24K/16K) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 DB Side Bends (50/35)