WOD: Wednesday, August 27th, 2025

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of Lateral Hops, Up-downs, Plank on hands
• Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds 

• 200 Meter Run 
• 3 Shoulder to Overhead (ascending weights) 
• 3 Wall Balls (Quality Reps) 

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Workout: 4 intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

• 27 Double Unders 
• 9 Wall Balls (20/14) 
• 3 Shoulder To Overhead (155/95) 

*Pick up where you leave off after rest period 

*CRX: 3 Shoulder To Overhead (185/115)

*One score: 

• Total # of Rounds + Reps accumulated across all 4 intvs

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Cardio Option: 4 intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

• 27 Double Unders 
• 9 Wall Balls (20/14) 
• 6 DB Shoulder to Overhead (50/35) *3 per side

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold