WOD: Saturday, August 16th, 2025

Group Dynamic Warmup:

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate squats 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

• 200 Meter Run 
• 5 Thrusters (ascending weights) 
• :10s Chin over Bar Hold 

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Workout: For Time 

• Buy in: 800 Meter Run 

-then-

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 

• Burpee Pull Ups 
• Thrusters (115/85) 

-then-

• Buy out: 1000 Meter Row OR 2400 M Bike 

*RX+: Thrusters (135/95) (RX reps) OR Burpee MU (1-2-3-4-5-4-3-2-1) 

*CRX: Thrusters (135/95) (RX reps) AND Burpee MU (1-2-3-4-5-4-3-2-1) 

*Burpee Pull Up Scaling Options: 

• Use a flag for the pull up bar 
• Banded Pull Ups (Burpees first then pull ups second) 

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Cardio Option: For Time 

• Buy in: 800 Meter Run 

-then-

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 

• Burpee Pull Ups 
• Atomic Sit Ups (25/15) 

-then-

• Buy out: 1000 Meter Row OR 2400 M Bike 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings