WOD: Wednesday, July 8th, 2026

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Group Dynamic Warmup:

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

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Strength: Deadlift (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Sets can be done as TNG or drop singles 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Round (1 and 3):

  • 200 Meter Run 
  • 15 Wall Balls (20/14) 

-in remaining time complete:

  • Max Alt DB Devils Press (50/35) 

Even Rounds (2 and 4):

  • 200 Meter Run 
  • 6 Alt DB Devils Press (50/35) 

-in remaining time complete: 

  • Max Wall Balls (20/14) 

*Two Scores:

  • Total Max DB Devils completed 
  • Total Max Wall Balls completed 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks