WOD: Tuesday, July 22nd, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Thrusters (ascending weights) 

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Workout: Every 5 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 400 Meter Run 
  • 12 Alt Box Step Ups (24”/20”) 

-in remaining time complete:

  • Max Thrusters (105/75) 

Even Rounds (2 and 4):

  • 400 Meter Run 
  • 12 Alt Box Step Ups (24”/20”)

-in remaining time complete:

  • Max Wall Balls (20/14) 

*2 Minute Rest between Round 2 and 3 ONLY*

*RX+: Thrusters (115/85) / CRX: (155/105) 

*Four Scores:

  • Max reps completed for each round 

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Cardio Option: Every 5 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 400 Meter Run 
  • 12 Alt Box Step Ups (24”/20”) 

-in remaining time complete:

  • Max Atomic Sit Ups (25/15) 

Even Rounds (2 and 4):

  • 400 Meter Run 
  • 12 Alt Box Step Ups (24”/20”)

-in remaining time complete:

  • Max Wall Balls (20/14) 

*2 Minute Rest between Round 2 and 3 ONLY*

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Core: 4 Rounds 

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