WOD: Wednesday, August 5th, 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) 

  • Establish a new 1 Rep Max 

*Warm Up Rep Scheme: 

5 – 5 – 3 – 3 – 1 – 1 – 1 – etc…

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Workout: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike 

-into-

16 – 12 – 8 

  • Alt DB Snatches (50/35) 
  • Toes to Bar 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike 

-into-

8 – 12 – 16  

  • Alt DB Snatches (50/35) 
  • Toes to Bar 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold