WOD: Sunday, July 27th, 2025

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 5 Overhead Squats (ascending weights) 
• :10s Chin over bar hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-rest :30s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 6 Overhead Squats (105/75) 
• 4 Strict Pull Ups 

-Rest 2 Minutes and Repeat- 

*Four scores:

• Max Calories for interval 1 and 2
• Rounds + Reps completed for interval 1 and 2 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-rest :30s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 12 DB/KB Goblet Squats (50/35)(24K/16K) 
• 4 Strict Pull Ups 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Flutter Kicks