WOD: Sunday, August 7th, 2025

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 250 Meter Row OR 600 Meter Bike
• 5 Deadlifts (ascending weights) 
• :10s Chin over Bar Hold 

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Workout: For Time

• 1000 Meter Row OR 2400 M Bike 

-into-

2 Rounds 

• 9 Pull Ups 
• 9 Deadlifts (185/125)
• 18 Ab-Mat Sit Ups 

-then-

• 500 Meter Row OR 1200 Meter Bike 

-into-

2 Rounds 

• 7 Pull Ups 
• 7 Deadlifts (185/125)
• 14 Ab-Mat Sit Ups 

-then-

• 250 Meter Row OR 600 M Bike 

-into-

2 Rounds 

• 5 Pull Ups 
• 5 Deadlifts (185/125) 
• 10 Ab-Mat Sit Ups

*CRX: Bar/Ring MU (4-3-2 Reps) 

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Cardio Option: For Time

• 1000 Meter Row OR 2400 M Bike 

-into-

2 Rounds 

• 9 Pull Ups 
• 18 Russian KB Swings (24K/16K)
• 18 Ab-Mat Sit Ups 

-then-

• 500 Meter Row OR 1200 Meter Bike 

-into-

2 Rounds 

• 7 Pull Ups 
• 14 Russian KB Swings (24K/16K)
• 14 Ab-Mat Sit Ups 

-then-

• 250 Meter Row OR 600 M Bike 

-into-

2 Rounds 

• 5 Pull Ups 
• 10 Russian KB Swings (24K/16K)
• 10 Ab-Mat Sit Ups

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s 6-inch Hold