WOD: Monday, July 7th, 2025

Group Dynamic Warmup:

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of MB Squats
• Couch Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

• 200 Meter Run / 250 M Row / 600 M Bike 
• 2 Squat Cleans 

*Athletes choice on starting weight 

*Increase weight per round 

*Must be able to hit all 2 reps every time (no failing) 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• 200 Meter Run 
• 12 Wall Balls (20/14) 

-in remaining time complete:

• Max Alternating DB Devils Press (50/35) 

Even Rounds (2 and 4): 

• 200 Meter Run 
• 6 Alternating DB Devils Press (50/35) 

-in remaining time complete:

• Max Wall Balls (20/14) 

*Two Scores:

• First score is both rounds of MAX Devils Press added together
• Second score is both rounds of MAX Wall balls added together

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)