WOD: Monday, August 11th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

4 Sets 

Sets 1 and 2: 2 Cleans + 2 Front Squats @ 85% of 1RM 

Sets 3 and 4: 2 Cleans + 2 Front Squats @ 90% of 1RM 

*Complete the 2 cleans first THEN the 2 FS 

*Rest between working sets 

*Focus on your speed under the bar 

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Workout: For Time 

4 Rounds 

  • 200 Meter Run 
  • 4 Burpees Over Bar 
  • 8 Front Squats (95/65) 
  • 4 Burpees Over Bar 
  • 200 Meter Run 

*Rest 1 Minute at the completion of each round

*Goal is to keep every round at around the same pace 

*Barbell should be done unbroken every round

*Intensity through all 4 rounds! 

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Cardio Option: For Time 

4 Rounds 

  • 200 Meter Run 
  • 4 Burpees Over DB/KB
  • 8 DB/KB Goblet Squats (50/35)(24K/16K)
  • 4 Burpees Over DB/KB 
  • 200 Meter Run 

*Rest 1 Minute at the completion of each round

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Core: 4 Rounds 

  • 15 Ab Wheels 
  • 30 Plate Twists (25/15)