WOD: Thursday, September 4th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 3 Power Cleans (ascending weights) 
• 3 Wall Balls (Quality Reps) 

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Workout: 4 Intervals (1 Minute Stations / :15s Transition) 

• Station 1: Max Power Cleans (135/95) 
• Station 2: Max Wall Balls (20/14) 
• Station 3: Max Calorie Row/Bike/Runner/Ski
• Station 4: Rest 

*RX+: PC (155/105) / CRX: (185/115) 

*4 Total Scores:

• Total reps accumulated for each interval 
• PC + WB + Cals for each intv 

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Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition) 

• Station 1: Max Russian KB Swings (24K/16K) 
• Station 2: Max Wall Balls (20/14) 
• Station 3: Max Calorie Row/Bike/Runner/Ski
• Station 4: Rest 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold