WOD: Sunday, August 30th, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 250 Meter Row/Ski OR 600 Meter Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Plank on hands 

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Workout: For Time 

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 21 High Plank Step Ups (45) 
  • 42 Double Unders 
  • 14 Sumo Deadlift High Pulls (115/85) 

-then-

  • 14 High Plank Step Ups (45) 
  • 42 Double Unders 
  • 7 Sumo Deadlift High Pulls (115/85) 

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Cardio Option: For Time 

2 Rounds 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 21 High Plank Step Ups (45) 
  • 42 Double Unders 
  • 21 Rage Balls (20/15) 

-then-

  • 14 High Plank Step Ups (45) 
  • 42 Double Unders
  • 14 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)