WOD: Wednesday, July 9th, 2025

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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Strength-Endurance: Every 2:30 x 5 Rounds 

• 200 Meter Run / 250 Meter Row / 600 M Bike 
• 4 Deadlifts 

*Can be done as touch n’ go or drop singles 

*Athletes choice on starting weight

*Increase weight per round

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Workout: For Time 

• 1000 Meter Row / 800 M Run / 2400 M Bike 
• 30 Box Jump Overs (24”/20”) 
• 15 Power Cleans (115/85) 

-Then-

• 500 Meter Row / 400 M Run / 1200 M Bike 
• 24 Box Jump Overs (24”/20”) 
• 12 Power Cleans (115/85) 

-Then-

• 250 Meter Row / 200 M Run / 600 M Bike 
• 18 Box Jump Overs (24”/20”) 
• 9 Power Cleans (115/85) 

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Cardio Option: For Time 

• 1000 Meter Row / 800 M Run / 2400 M Bike 
• 30 Box Jump Overs (24”/20”) 
• 15 Rage Balls (20/15) 

-Then-

• 500 Meter Row / 400 M Run / 1200 M Bike 
• 24 Box Jump Overs (24”/20”) 
• 12 Rage Balls (20/15) 

-Then-

• 250 Meter Row / 200 M Run / 600 M Bike 
• 18 Box Jump Overs (24”/20”) 
• 9 Rage Balls (20/15) 

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Core: 5 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold