WOD: Friday, August 8th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

*Make sure you rest between working sets (:90s – 2 min) 

*Focus on getting FULL ROM 

*Have a spotter nearby in case 

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Workout: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

12 – 10 – 8 

  • Deadlifts (155/105) 

6 – 5 – 4 

  • Strict Pull Ups 

-Then-

  • 300 Meter Run 

-into-

8 – 10 – 12 

  • Deadlifts (155/105) 

4 – 5 – 6 

  • Strict Pull Ups 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

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Cardio Option: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

18 – 15 – 12 

  • Rage Balls (20/15) 

6 – 5 – 4 

  • Strict Pull Ups 

-Then-

  • 300 Meter Run 

-into-

12 – 15 – 18 

  • Rage Balls (20/15) 

4 – 5 – 6 

  • Strict Pull Ups 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions