WOD: Saturday, July 26th, 2025

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of 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 Squat Cleans (ascending weights) 
  • :15s Plank on hands 

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Workout: For Time 

  • 400 Meter Run 

-into- 

6 – 4 – 2 

  • Squat Cleans (135/95) 

12 – 8 – 4 

  • Lateral Pogo Burpees 

-Then-

  • 400 Meter Run 

-into-

5 – 4 – 3 

  • Squat Cleans (135/95) 

10 – 8 – 6 

  • Lateral Pogo Burpees 

-Then-

  • 400 Meter Run 

-into-

4 – 4 – 4 

  • Squat Cleans (135/95) 

8 – 8 – 8

  • Lateral Pogo Burpees 

*RX+: (155/105) / *CRX: (185/125) 

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Cardio Option: For Time 

  • 400 Meter Run 

-into- 

12 – 8 – 4 

  • Atomic Sit Ups (25/15) 
  • Burpees to plate (25/15) 

-Then-

  • 400 Meter Run 

-into-

10 – 8 – 6 

  • Atomic Sit Ups (25/15) 
  • Burpees to plate (25/15) 

-Then-

  • 400 Meter Run 

-into-

8 – 8 – 8

  • Atomic Sit Ups (25/15) 
  • Burpees to plate (25/15) 

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Core: 4 Rounds 

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