WOD: Friday, July 25th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Rig Assisted Pec Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each @ 60% of 1RM 
  • Sets 3 and 4: 5 Reps each @ 70% of 1RM 

*Make sure you rest between sets 

*Percentages are light but focus on QUALITY reps (not speed)

*If you missed week 1 – test 1RM

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 etc… 

  • Box Jump Overs (24”/20”) 
  • DB Hang Snatch (50/35) *half per side
  • (8/6) Calorie Row/Bike/Ski 

-Rest 2 Minutes- 

Part B – For Time 

  • 10 Box Jump Overs (24”/20”) 
  • 10 DB Hang Snatch (50/35) *5 per side
  • 250 Meter Row/Ski OR 600 M Bike 

*Alternating on DB is NOT mandatory – just half per side

*Two Scores:

  • Last FULL round completed + partial reps for Part A 
  • Time for Part B 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions