WOD: Sunday, July 13th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, bodyweight lunges, up-downs
  • Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 6 Alternating Front Rack Lunges (ascending weights) 

——————————————————————————————————–

Workout: 4 Intervals (1 Minute Stations / :15s transition) 

  • Station1: Max Burpee – Pull ups 
  • Station2: Max Alt Front Rack Lunges (115/85) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

*CRX: Max Burpee – Bar/Ring Muscle Ups 

*4 Total Scores:

  • Reps accumulated through all 3 stations per interval
  • Burpee PU + FRL + Cals = score per interval 

*Scale Burpee pull ups with a flag or plates 

——————————————————————————————————–

Cardio Option: 4 Intervals (1 Minute Stations / :15s transition) 

  • Station1: Max Burpee – Pull ups 
  • Station2: Max Alt DB/KB Lunges (50/35)(24K/16K) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold