WOD: Friday, July 17th, 2026

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

*Partner up and spot each other 

*Make sure you are doing your own weights 

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Workout: For Time 

5 Rounds 

  • 200 Meter Med-Ball Run (20/14) 
  • 9 Push Presses (105/75) 
  • 5 Strict Pull Ups 

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Cardio Option: For Time 

5 Rounds 

  • 200 Meter Med-Ball Run (20/14) 
  • 9 DB Push Presses (50×2/35×2)
  • 5 Strict Pull Ups 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions