WOD: Monday, August 4th, 2025

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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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Strength: Clean Complex (17 Minutes) 

4 Sets 

Sets 1 and 2: 2 Cleans + 2 Front Squats @ 80% of 1RM 

Sets 3 and 4: 2 Cleans + 2 Front Squats @ 85% of 1RM 

*Complete the 2 cleans first THEN the 2 FS 

*Rest between working sets 

*Focus on your speed under the bar 

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Workout: For Time 

  • 45 Wall Balls (20/14) 
  • 200 Meter Run 
  • 15 Thrusters (95/65) 

-Then-

  • 30 Wall Balls (20/14) 
  • 200 Meter Run 
  • 10 Thrusters (95/65) 

-Then-

  • 15 Wall Balls (20/14) 
  • 200 Meter Run 
  • 5 Thrusters (95/65) 

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Cardio Option:  For Time 

  • 45 Wall Balls (20/14)
  • 200 Meter Run 
  • 15 Atomic Sit Ups (25/15)

-Then-

  • 30 Wall Balls (20/14)
  • 200 Meter Run 
  • 10 Atomic Sit Ups (25/15)

-Then-

  • 15 Wall Balls (20/14) 
  • 200 Meter Run 
  • 5 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)