WOD: Sunday, June 29th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push Up – 5-4-3-2-1 Reps
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds w/ Partner 

  • 200 Meter Run (together) 
  • 5 Sumo Deadlift High Pulls (ascending weights) 

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Workout: Partner AMRAP x 18 Minutes 

Partner A: Complete 1 Round 

  • 200 Meter Run 
  • 12 Med-Ball Box Step Up and Overs (20/14) (24”/20”) 
  • 6 Sumo Deadlift High Pulls (105/75) 

Partner B: 

  • Max Calorie Row/Bike/Ski 

*Once Partner A finishes their round partners will then switch

*One machine/box but can have two barbells and med-balls if needed

*Two scores:

  • Total # of rounds + reps completed between both partners 
  • Total calories completed in 18 minutes 

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Cardio Option: Partner AMRAP x 18 Minutes 

Partner A: Complete 1 Round 

  • 200 Meter Run 
  • 12 Med-Ball Box Step Up and Overs (20/14) (24”/20”) 
  • 12 KB High Pulls (24K/16K)

Partner B: 

  • Max Calorie Row/Bike/Ski 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold