WOD: Friday, July 11th, 2025

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Front Squats (ascending weights) 
• :15s Hollow Hold 

*Front squats come from the ground 

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Workout: For Time – 2 Rounds

• 200 Meter Run 
• 45 Ab-Mat Sit Ups 

-into-

• 200 Meter Run 
• 30 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

-into

• 200 Meter Run 
• 15 Front Squats (155/105) 

*CRX: 15 Front Squats (185/115)

*WORKOUT FLOW:

• Round 1: Run-ABSU, Run-BSUP, Run-FS
• Round 2: Run-ABSU, Run-BSUP, Run-FS

*If raining sub:

• 250 Meter Row/Ski OR 600 Meter Bike 

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Cardio Option: For Time – 2 Rounds

• 200 Meter Run 
• 45 Ab-Mat Sit Ups 

-into-

• 200 Meter Run 
• 30 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

-into

• 200 Meter Run 
• 30 DB/KB Goblet Squats (50/35)(24K/16K) 

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Core: 3 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions