WOD: Friday, August 1st, 2025

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps  
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 70% of 1RM 
  • Sets 3 and 4: 5 Reps each at 80% of 1RM 

*Focus on quality reps on your working sets 

*Rest between all 4 sets 

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Workout: For Time 

  • 20 Burpees to a plate (45) 

-into-

2 Rounds 

  • 20 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 10 Front Squats (105/75) 

-then-

  • 20 Burpees to a plate (45) 

-into-

2 Rounds 

  • 10 Front Squats (105/75) 
  • 20 Med-Ball Box Step Overs (20/14)(24”/20”) 

-then-

  • 20 Burpees to a plate (45) 

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Cardio Option: For Time 

  • 20 Burpees to plate (45) 

-into-

2 Rounds 

  • 20 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 20 DB/KB Goblet Squats (50/35)(24K/16K)

-then-

  • 20 Burpees to plate (45) 

-into-

2 Rounds 

  • 20 DB/KB Goblet Squats (50/35)(24K/16K)
  • 20 Med-Ball Box Step Overs (20/14)(24”/20”) 

-then-

  • 20 Burpees to a plate (45) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions