WOD: Thursday, July 24th, 2025

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Min Per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

• 200 Meter Run 
• 9 Toes to Bar 
• 6 Deadlifts (225/155) 

-Then-

Complete 2 Rounds of: 

• 200 Meter Run 
• 18 Weighted Ab-Mat Sit Ups (20/14) 
• 12 Alt DB Lunges (50/35)

*Once you complete 4 rounds you start back from the top

*DB must be held in the suitcase position (switch hands whenever) 

*One score: total # of rounds + reps completed in 20 mins

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Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

• 200 Meter Run 
• 9 Toes to Bar 
• 12 Russian KB Swings (24K/16K) 

-Then-

Complete 2 Rounds of: 

• 200 Meter Run 
• 18 Weighted Ab-Mat Sit Ups (20/14) 
• 12 Alt DB Lunges (50/35)

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations