WOD: Friday, July 18th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

  • Establish a heavy single 

*Take your time as you build up in weight

*Make sure you rest between sets 

*Have a spotter with you for heavier attempts! 

*NEW STRENGTH CYCLE: 

  • Mondays- Clean Complex 
  • Fridays- Bench Press 

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Workout: AMRAP x 16 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 4 Minutes (including 0:00) complete:

  • 2 Wall Walks 
  • 8 Sumo Deadlift High Pulls (95/65) 

*Score is total # of calories completed in 16 minutes 

*Wall Walk Scaling Options: 

  • Scale Reps or distance 
  • Plyo Box Wall Walks (4 Reps) 
  • 1 Inchworm + 3 Push Ups (2 Reps Total) 

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Cardio Option: AMRAP x 16 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 4 Minutes (including 0:00) complete:

  • 2 Wall Walks 
  • 8 KB High Pulls (24K/16K) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions