WOD: Thursday, August 14th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, high knees, up-downs
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

*Sub in 1 rope climb after round 2

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Workout: For Time 

  • 500 Meter Run 
  • 30 Box Jump Overs (24”/20”) 
  • 15 Power Snatches (135/95) 
  • 5 Rope Climbs 

500 Meter Run 

  • 5 Rope Climbs 
  • 15 Power Snatches (135/95) 
  • 30 Box Jump Overs (24”/20”) 
  • 500 Meter Run

*Rope Climb Scaling Options:

  • Scale Reps or Distance on rope 
  • Rope Ascents (10 Reps) 
  • Strict Pull Ups (15 Reps) 

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Cardio Option: For Time 

  • 500 Meter Run 
  • 30 Box Jump Overs (24”/20”) 
  • 30 Alt DB Snatches (50/35) 
  • 5 Rope Climbs 

500 Meter Run 

  • 5 Rope Climbs 
  • 30 Alt DB Snatches (50/35) 
  • 30 Box Jump Overs (24”/20”) 
  • 500 Meter Run

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations