WOD: Friday, July 24th, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

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Workout: AMRAP x 14 Minutes 

  • 200 Meter Run 
  • 7 Toes to Bar 
  • (14/11) Cal Row/Ski OR (11/9) Cal Bike 

*One score: total # of rounds + reps in 14 Mins 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions