WOD: Thursday, August 7th, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Box Jump Overs (done at workout height) 

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Workout: 3 intervals (6 Minutes ON / :90s OFF) 

Intv1: 

  • Buy in: 25 Box Jump Overs (24”/20”) 

-in remaining time AMRAP of: 

  • 5 Hang Power Cleans (135/95) 
  • 5 Burpees to a target (pull up bar) 

Intv 2: 

  • Buy in: 20 Hang Power Cleans (135/95) 

-in remaining time AMRAP of: 

  • 5 Burpees to a target (pull up bar) 
  • 10 Box Jump Overs (24”/20”) 

Intv 3: 

  • Buy in: 15 Burpees to a target (pull up bar) 

-in remaining time AMRAP of: 

  • 10 Box Jump Overs (24”/20”) 
  • 5 Hang Power Cleans (135/95) 

*Two Hand touch standard for burpees to target 

*3 Total Scores:

  • Rounds + Reps completed for each interval 

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Cardio Option: 3 intervals (6 Minutes ON / :90s OFF) 

Intv1: 

  • Buy in: 25 Box Jump Overs (24”/20”) 

-in remaining time AMRAP of: 

  • 10 Russian KB Swings (24K/16K) 
  • 5 Burpees to a target (pull up bar) 

Intv 2: 

  • Buy in: 20 Russian KB Swings (24K/16K) 

-in remaining time AMRAP of: 

  • 5 Burpees to a target (pull up bar) 
  • 10 Box Jump Overs (24”/20”) 

Intv 3: 

  • Buy in: 15 Burpees to a target (pull up bar) 

-in remaining time AMRAP of: 

  • 10 Box Jump Overs (24”/20”) 
  • 10 Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations