WOD: Saturday, August 6th, 2025

Group Dynamic Warmup:

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of Squat Hold – :10s of Plate Squats 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Thrusters (ascending weights) 
• :15s Plank on hands 

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Workout: For Time

• 500 Meter Run 

-then-

1 – 2 – 3 – 4 – 5 

• Thrusters (135/95) 

2 – 4 – 6 – 8 – 10 

• Burpee Box Jumps (24”/20”) 

-then-

• 500 Meter Run 

-into-

5 – 4 – 3 – 2 – 1 

• Thrusters (135/95) 

10 – 8 – 6 – 4 – 2 

• Burpee Box Jumps (24”/20”) 

-then-

• 500 Meter Run 

*RX+: Thrusters (155/105) / CRX: Thrusters (185/115) 

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Cardio Option: For Time

• 500 Meter Run 

-then-

2 – 4 – 6 – 8 – 10 

• Atomic Sit Ups (25/15) 
• Burpee Box Jumps (24”/20”) 

-then-

• 500 Meter Run 

-into-

10 – 8 – 6 – 4 – 2 

• Atomic Sit Ups (25/15) 
• Burpee Box Jumps (24”/20”) 

-then-

• 500 Meter Run 

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Accessory Work: Bench Press 

5 Sets x 5 Reps 

• Increase the weight per set 
• Build to a tough set of 5 

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Core: 4 Rounds 

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