WOD: Friday, August 22nd, 2025

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Bench Press (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Partner up and spot each other

*Volume is low but weight is heavy 

*Make sure you REST between sets 

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Workout: For Time 

800 Meter Run 

-then-

60 – 40 – 20 

  • Ab-Mat Sit Ups 

20 – 20 – 20 

  • Alt Front Rack Lunges (105/75) 

-then-

800 Meter Run 

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Cardio Option: For Time 

800 Meter Run 

-then-

60 – 40 – 20 

  • Ab-Mat Sit Ups 

30 – 30 – 30 

  • Alt DB Lunges (50/35) 

-then-

800 Meter Run 

*DB can be held in any style 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions