WOD: Sunday, August 17th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 5 Deadlifts (205/135) 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 10 Deadlifts (205/135) 
  • 200 Meter Run 

*Two scores:

  • Rounds completed + partial reps for Part A 
  • Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 Rage Balls (20/15) 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 10 Rage Balls (20/15) 
  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)