WOD: Thursday, July 10th, 2025

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski
  • 3 Shoulder to Overhead (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 7 Toes to Bar 
  • 5 Shoulder to Overhead (135/95) 
  • 35 Double Unders 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps completed across all 4 intvs

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 7 Toes to Bar 
  • 10 DB Shoulder to Overhead (50/35) *5 per side 
  • 35 Double Unders 

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations