WOD: Wednesday, August 13th, 2025

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Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s MB Squat Hold – :10s of MB Squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 Meter Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • 5 Wall Balls (Quality reps @ workout weight) 

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Workout: 3 intervals (6 Minutes ON / 2 Min OFF) 

Buy in: Full ladder of

14 – 10 – 6 

  • Wall Balls (20/14) 

7 – 5 – 3 

  • Hang Power Cleans (115/85) 

-in remaining time complete:

  • Max Calorie Row/Ski OR Bike 

*CRX: Hang Power Cleans (155/105) (same reps)

*3 Separate scores: total cals completed per interval 

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Cardio Option: 3 intervals (6 Minutes ON / 2 Min OFF) 

Buy in: Full ladder of

14 – 10 – 6 

  • Wall Balls (20/14) 

7 – 5 – 3 

  • Burpee-Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Ski OR Bike 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold