WOD: Thursday, August 21st, 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: 4 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Power Snatches (ascending weights) 
• 3 Strict Pull Ups 

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Workout: AMRAP Repeats 

AMRAP x 7 Minutes 

• Buy in: 20 Burpees to a plate (45) 

-in remaining time AMRAP of:

• 9 Pull Ups 
• 7 Power Snatches (95/65) 

-Rest 2 Minutes- 

AMRAP x 5 Minutes 

• Buy in: 15 Burpees to a plate (45) 

-in remaining time AMRAP of:

• 7 Pull Ups 
• 5 Power Snatches (105/75) 

-Rest 2 Minutes- 

AMRAP x 3 Minutes

• Buy in: 10 Burpees to a plate (45) 

-in remaining time AMRAP of:

• 5 Pull Ups 
• 3 Power Snatches (115/85) 

*RX+: (105/75)(115/85)(135/95) OR BMU/RMU (5-3-1) 

*CRX: (105/75)(115/85)(135/95) AND BMU/RMU (5-3-1) 

*Three Scores: Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 7 Minutes 

• Buy in: 20 Burpees to a plate (45) 

-in remaining time AMRAP of:

• 9 Pull Ups 
• 14 Alt DB Snatches (50/35) 

-Rest 2 Minutes- 

AMRAP x 5 Minutes 

• Buy in: 15 Burpees to a plate (45) 

-in remaining time AMRAP of:

• 7 Pull Ups 
• 10 Alt DB Snatches (50/35) 

-Rest 2 Minutes- 

AMRAP x 3 Minutes

• Buy in: 10 Burpees to a plate (45) 

-in remaining time AMRAP of:

• 5 Pull Ups 
• 6 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations