WOD: Friday, August 15th, 2025

Group Dynamic Warmup:

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s Push Ups 
• Rig Assisted Pec 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 85% of 1RM 
• Sets 3 and 4: 3 Reps each at 90% of 1RM 

*Partner up with someone and spot each other 

*Make sure you are resting between sets (:90s – 2 min b/w) 

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Workout: AMRAP x 16 Minutes 

• (12/8) Calorie Row/Ski OR (8/6) Cal Bike 
• 8 Toes to Bar 
• 8 DB Hang Clean and Jerks (50/35) *4 per side

*Every 4 Minutes (not including 0:00) complete:

• Run to the end of the driveway 

*Pick up where you leave off after the run

*One score: total rounds + reps completed in 16 minutes

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions