WOD: Friday, August 21st, 2026

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Group Dynamic Warmup:

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

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Strength-Endurance: Every 2:30 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 5 Touch N’ Go Deadlifts 

*Rx: (205/125) / *Rx+: (225/155) / *CRx: (275/165) 

*Deadlifts must be unbroken every round 

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Workout: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 6 Lateral Pogo Burpees 
  • 6 Sumo Deadlift High Pulls (95/65) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + reps accumulated 

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Cardio Option: 4 intervals (3 Min ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 6 Lateral Pogo Burpees over KB
  • 6 Russian KB Swings (24K/16K) 
  • 36 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of Rounds + reps accumulated 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions