WOD: Thursday, September 11th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 5 Deadlifts (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

• 24 Box Jump Overs (24”/20”) 

-into-

1 Round 

• 300 Meter Run 
• 24 Weighted Ab-Mat Sit Ups (20/14) 
• 12 Deadlifts (205/135) 

-then-

• 24 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

• Run to the end of the driveway 
• 12 Weighted Ab-Mat Sit Ups (20/14) 
• 6 Deadlifts (205/135) 

-then-

• 24 Box Jump Overs (24”/20”) 

-into-

3 Rounds 

• 100 Meter Run (back stairs) 
• 8 Weighted Ab-Mat Sit Ups (20/14) 
• 4 Deadlifts (205/135) 

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Cardio Option: For Time 

• 24 Box Jump Overs (24”/20”) 

-into-

1 Round 

• 300 Meter Run 
• 24 Weighted Ab-Mat Sit Ups (20/14) 
• 24 Rage Balls (20/15) 

-then-

• 24 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

• Run to the end of the driveway 
• 12 Weighted Ab-Mat Sit Ups (20/14) 
• 12 Rage Balls (20/15) 

-then-

• 24 Box Jump Overs (24”/20”) 

-into-

3 Rounds 

• 100 Meter Run (back stairs) 
• 8 Weighted Ab-Mat Sit Ups (20/14) 
• 8 Rage Balls (20/15) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations