WOD: Friday, August 7th, 2026

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Min per side 

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Strength: Bench Press (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: Every 4 Minutes x 4 Rounds 

2 Rounds 

  • 24 Double Unders 
  • 12 High Plank Plate Step Ups (45) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*One score: total # of calories accumulated across 4 rounds

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions