WOD: Friday, June 27th, 2025

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Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Squat Hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (12/9) Calorie Row OR Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 6 Wall Balls (at workout weight) 

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Workout: Ladder + For Time 

Part A – Ladder x 16 Minutes 

4 – 8 – 12 – 16 – 20 – 24 – 28- 32 etc.. 

  • Wall Balls (20/14) 
  • Alt Front Rack Lunges (105/75) 
  • Calorie Row OR Bike 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row OR 1200 Meter Bike 

*Two Scores:

  • Last FULL round completed + partial reps for Part A 
  • Time to complete meters for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 16 Minutes 

4 – 8 – 12 – 16 – 20 – 24 – 28- 32 etc.. 

  • Wall Balls (20/14) 
  • Alt DB Lunges (50/35) 
  • Calorie Row OR Bike 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row OR 1200 Meter Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions