WOD: Saturday, August 30th, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat Hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats come from the ground 

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Workout: For Time 

3 Rounds 

  • 200 Meter Run 
  • 15 Ab-Mat Sit Ups 
  • 5 Front Squats (155/105) 

-Then-

  • 45 Med-Ball Box Step Overs (20/14)(24”/20”) 

-Then-

3 Rounds 

  • 5 Front Squats (155/105) 
  • 15 Ab-Mat Sit Ups 
  • 200 Meter Run 

*RX+: 5 FS (185/115) / *CRX: 5 FS (205/125) 

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Cardio Option: For Time 

3 Rounds 

  • 200 Meter Run 
  • 15 Ab-Mat Sit Ups 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K) 

-Then-

  • 45 Med-Ball Box Step Overs (20/14)(24”/20”) 

-Then-

3 Rounds 

  • 10 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 15 Ab-Mat Sit Ups 
  • 200 Meter Run 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings