WOD: Monday, August 8th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Row / 200 M Run / 600 M Bike 
  • 3 Shoulder to Overhead 

*Bar can come from the floor or the rack 

*Any style of S2OH (try to keep it the same across all rounds)

*Athletes choice on starting weight

*increase the weight per round but must stay unbroken

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Workout: For Time 

  • 300 Meter Run 
  • 30 Med-Ball Push Press (20/14)
  • 60 Double Unders 
  • 30 DB Hang Clean and Jerks (50/35) *15 per side 

-Then-

  • 300 Meter Run 
  • 20 Med-Ball Push Press (20/14)
  • 40 Double Unders 
  • 20 DB Hang Clean and Jerks (50/35) *10 per side 

-Then-

  • 300 Meter Run 
  • 10 Med-Ball Push Press (20/14)
  • 20 Double Unders 
  • 10 DB Hang Clean and Jerks (50/35) *5 per side 

*DB does not have to be alternating

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)