WOD: Thursday, July 3rd, 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 
  • 3 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 Box Jumps (30″/24″)
  • 5 Deadlifts (205/135)

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 5 Deadlifts (205/135)
  • 10 Box Jumps (30″/24″)
  • 15 Weighted Ab-Mat Sit Ups (20/14) 

*CRX: 5 Deadlifts (225/155) 

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Cardio Option: For Time 

3 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 Box Jumps (30″/24″)
  • 10 Russian KB Swings (24K/16K)

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 10 Russian KB Swings (24K/16K)
  • 10 Box Jumps (30″/24″)
  • 15 Weighted Ab-Mat Sit Ups (20/14) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)