WOD: Thursday, July 31st, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 min cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Power Snatches (ascending weights) 
  • 15 Double Unders (30 singles) 

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Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

Intv 1: 1 Round

  • 60 Double Unders 
  • 12 Power Snatches (95/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv 2: 2 Rounds 

  • 30 Double Unders 
  • 6 Power Snatches (105/75) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv 3: 3 Rounds 

  • 20 Double Unders 
  • 4 Power Snatches (115/85) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores:

  • Calories completed for each interval 

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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF) 

Intv 1: 1 Round

  • 60 Double Unders 
  • 24 Alt DB Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv 2: 2 Rounds 

  • 30 Double Unders 
  • 12 Alt DB Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv 3: 3 Rounds 

  • 20 Double Unders 
  • 8 Alt DB Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations