WOD: Sunday, August 10th, 2025

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

  • (12/9) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 10 Med-Ball Push Press (20/14) 
  • 5 Hang Power Snatches (105/75) 

*One score: total # of Calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 10 Med-Ball Push Press (20/14) 
  • 10 Alt DB Hang Snatch (50/35) 

*One score: total # of Calories completed in 18 minutes 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 30 Flutter Kicks