WOD: Saturday, July 19th, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • 5 SLOW Knee Raises (no swinging) 

*Front Squats come from the floor 

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Workout: 3 Intervals (6 Minutes ON / 2 Min OFF) 

INTERVAL 1:

  • Buy in: 200 Meter Run 

-in remaining time AMRAP of: 

  • 5 Front Squats (115/85) 
  • 7 Toes to Bar 
  • 9 Box Jump Overs (24”/20”) 

INTERVAL 2: 

  • Buy in: 200 Meter Run 

-in remaining time AMRAP of: 

  • 4 Front Squats (135/95) 
  • 6 Toes to Bar 
  • 8  Box Jump Overs (24”/20”) 

INTERVAL 3:

  • Buy in: 200 Meter Run 

-in remaining time AMRAP of: 

  • 3 Front Squats (155/105) 
  • 5 Toes to Bar 
  • 7 Box Jump Overs (24”/20”) 

*CRX WEIGHTS: (135/95)(155/105)(185/115) Same Reps

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Cardio Option: 3 Intervals (6 Minutes ON / 2 Min OFF) 

INTERVAL 1:

  • Buy in: 200 Meter Run 

-in remaining time AMRAP of: 

  • 7 DB/KB Goblet Squats (50/35)(24K/26K) 
  • 7 Toes to Bar 
  • 9 Box Jump Overs (24”/20”) 

INTERVAL 2: 

  • Buy in: 200 Meter Run 

-in remaining time AMRAP of: 

  • 6 DB/KB Goblet Squats (50/35)(24K/26K) 
  • 6 Toes to Bar 
  • 8  Box Jump Overs (24”/20”) 

INTERVAL 3:

  • Buy in: 200 Meter Run 

-in remaining time AMRAP of: 

  • 5 DB/KB Goblet Squats (50/35)(24K/26K) 
  • 5 Toes to Bar 
  • 7 Box Jump Overs (24”/20”) 

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Accessory Work: Biceps and Triceps 

4 Sets 

  • 10 Alternating DB Bicep Curls 
  • 10 DB Tricep Extensions 

*Your choice on DB weights

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Core: 4 Rounds 

  • 20 Weighted reach the ceilings (25/15) 
  • 20 Kick the ceilings