WOD: Sunday, July 19th, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of Lateral hops, Up-Downs, Plank on hands 
  • Seated Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights)
  • 5 SLOW Knee Raises

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Workout: AMRAP x 20 Minutes 

  • 4 Deadlifts (205/135) 
  • 8 Toes to Bar 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike

*Every 5 Minutes (including 0:00) complete:

  • 200 Meter Run 

*One score: total # of rounds + reps completed in 20 min

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Cardio Option: AMRAP x 20 Minutes 

  • 8 Russian KB Swings (24K/16K) 
  • 8 Toes to Bar 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike

*Every 5 Minutes (including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks