WOD: Thursday, August 13th, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • 250 M Row / 200 M Run / 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • 15 Double Unders OR 30 Singles

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Workout: For Time 

3 Rounds 

  • 48 Double Unders 
  • 8 Deadlifts (205/135) 
  • 12 Burpees Over Bar 

-THEN-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-THEN-

3 Rounds 

  • 12 Burpees Over Bar 
  • 8 Deadlifts (205/135) 
  • 48 Double Unders 

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Cardio Option: For Time 

3 Rounds 

  • 48 Double Unders 
  • 12 Rage Balls (20/15) 
  • 12 Burpees Over Rage Ball

-THEN-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-THEN-

3 Rounds 

  • 12 Burpees Over Rage Ball
  • 12 Rage Balls (20/15) 
  • 48 Double Unders 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations