WOD: Thursday, July 2nd, 2026

Posted by & filed under .

Group Dynamic Warmup:

  • 2 Minutes of movement
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side   

—————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Thrusters (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

——————————————————————————————————– 

Workout: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 9 Box Jump Overs (24”/20”) 
  • 6 Thrusters (115/75) 

-THEN-

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Box Jump Overs (24”/20”) 
  • 24 Wall Balls (20/14) 

*CRx: 6 Thrusters (155/105) 

——————————————————————————————————–

Cardio Option: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 9 Box Jump Overs (24”/20”) 
  • 6 DB Thrusters (50×2/35×2) 

-THEN-

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 18 Box Jump Overs (24”/20”) 
  • 24 Wall Balls (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations