WOD: Wednesday, July 16th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, Air Squats, Squat Hold 
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • 5 “Perfect” Wall Balls (workout weight) 

——————————————————————————————————–

Workout: AMRAP x 20 Minutes 

  • 33 Double Unders 
  • 11 Wall Balls (20/14) 
  • 3 Squat Cleans (135/95) 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run

*RX+: 3 Squat Cleans (155/105) 

*CRX: 3 Squat Cleans (185/125) 

*One Score: Total Rounds completed + partial reps 

*If raining sub: 250 M Row/Ski OR 600 M Bike 

——————————————————————————————————–

Cardio Option: AMRAP x 20 Minutes 

  • 33 Double Unders 
  • 11 Wall Balls (20/14) 
  • 6 Atomic Sit Ups (25/15) 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)