WOD: Wednesday, August 6th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, bodyweight lunges 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 250 Meter Row OR 600 M Bike 
  • 6 Alt Front Rack Lunges (asending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-into-

1 Round 

  • 24 Weighted Ab-Mat Sit Ups (20/14) 
  • 24 Alt Front Rack Lunges (95/65) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

2 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Alt Front Rack Lunges (105/75) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

3 Rounds 

  • 8 Weighted Ab-Mat Sit Ups (20/14) 
  • 8 Alt Front Rack Lunges (115/85) 

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Cardio Option: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-into-

1 Round 

  • 24 Weighted Ab-Mat Sit Ups (20/14) 
  • 36 Alt DB Lunges (50/35) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

2 Rounds 

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

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-into-

3 Rounds 

  • 8 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Alt DB Lunges (50/35) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s 6-inch Hold