WOD: Sunday, August 24th, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of OHS Hold – :10s of PVC OHS 
  • Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Overhead Squats (ascending weights) 
  • :10s Dead Hang from pull up bar 

——————————————————————————————————–

Workout: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds 

  • 12 Toes to Bar 
  • 6 Overhead Squats (105/75) 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds 

  • 10 Toes to Bar 
  • 5 Overhead Squats (105/75) 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds 

  • 8 Toes To Bar 
  • 4 Overhead Squats (105/75) 

——————————————————————————————————–

Cardio Option: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds 

  • 12 Toes to Bar 
  • 12 DB/KB Goblet Squats (50/35)(24K/16K) 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds 

  • 10 Toes to Bar 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K) 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds 

  • 8 Toes To Bar 
  • 8 DB/KB Goblet Squats (50/35)(24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Flutter Kicks
  • :30s 6-inch Hold