WOD: Wednesday, July 30th, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 Wall Balls (QUALITY!!!) 

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Workout: For Time 

4 Rounds 

  • 250 Meter Row OR 600 M Bike 
  • 12 Wall Balls (20/14) 
  • 8 Shoulder to Overhead (135/95) 

-Then- 

2 Rounds 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Wall Balls (20/14)
  • 16 DB Shoulder to Overhead (50/35) *8 per side

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Cardio Option: For Time 

4 Rounds 

  • 250 Meter Row OR 600 M Bike 
  • 12 Wall Balls (20/14) 
  • 12 Hand Release Push Ups 

-Then- 

2 Rounds 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Wall Balls (20/14)
  • 16 DB Shoulder to Overhead (50/35) *8 per side

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold