WOD: Sunday, July 20th, 2025

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 3 Power Snatches (ascending weights) 

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Workout: For Time 

1 Round 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Med-Ball Push Press (20/14) 
  • 12 Power Snatches (115/85) 

-Then-

2 Rounds

  • 250 Meter Row OR 600 M Bike 
  • 12 Med-Ball Push Press (20/14) 
  • 6 Power Snatches (115/85)

-Then-

4 Rounds

  • 125 Meter Row OR 300 M Bike 
  • 6 Med-Ball Push Press (20/14) 
  • 3 Power Snatches (115/85) 

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Cardio Option: For Time 

1 Round 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Med-Ball Push Press (20/14) 
  • 24 Alt DB Snatches (50/35) 

-Then-

2 Rounds

  • 250 Meter Row OR 600 M Bike 
  • 12 Med-Ball Push Press (20/14) 
  • 12 Alt DB Snatches (50/35) 

-Then-

4 Rounds

  • 125 Meter Row OR 300 M Bike 
  • 6 Med-Ball Push Press (20/14) 
  • 6 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold