WOD: Monday, July 14th, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

1 Clean + 2 Front Squats 

  • Establish a 1 Rep Max 

*Clean can be squat or power

*For the weight to count you must hit all 3 reps 

*Use a belt, knee sleeves, weightlifting shoes for support

*New Strength Cycle:

  • Mondays- Clean/Front Squat Complex
  • Fridays- Bench Press 

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Workout: For Time 

3 Rounds 

  • 400 M Run / 500 M Row / 1200 M Bike 

-into-

9 – 7 – 5 

  • Toes to Bar
  • Deadlifts (185/115) 

*Yes – 3 Runs and 3 Ladders 🙂

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Cardio Option: For Time 

3 Rounds 

  • 400 M Run / 500 M Row / 1200 M Bike 

-into-

9 – 7 – 5 

  • Toes to Bar

18 – 14 – 10 

  • Rage Balls (20/15) 

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Core: 4 Rounds 

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