WOD: Wednesday, August 20th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Hang Squat Cleans (ascending weights) 
  • 3 Box Jump Overs (done at workout height) 

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Workout: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike 

-into-

8 – 6 – 4 – 2 

  • Hang Squat Cleans (115/85) 

16 – 12 – 8 – 4 

  • Box Jump Overs (24”/20”) 

-Then-

  • 500 M Row / 400 M Run / 1200 M Bike 

-into-

2 – 4 – 6 – 8 

  • Hang Squat Cleans (115/85) 

4 – 8 – 12 – 16 

  • Box Jump Overs (24”/20”)

*CRX: Hang Squat Cleans (155/105) 

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Cardio Option: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike 

-into-

16 – 12 – 8 – 4 

  • DB/KB Goblet Squats (50/35)(24K/16K) 
  • Box Jump Overs (24”/20”) 

-Then-

  • 500 M Row / 400 M Run / 1200 M Bike 

-into-

4 – 8 – 12 – 16

  • DB/KB Goblet Squats (50/35)(24K/16K) 
  • Box Jump Overs (24”/20”)

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks