WOD: Sunday, August 9th, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement
  • :20s of high knees, burpees, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Push Presses (ascending weights) 

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Workout: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 4 Burpees to a target (pull up bar) 
  • 6 Push Presses (115/85) 
  • (12/8) Cal Row/Ski/Bike

*Score is total # of rounds + reps completed 

*Burpee to target standard is 2 hand touch

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Cardio Option: AMRAP x 21 Minutes 

  • Buy in: Run the Loop 

-in remaining time AMRAP of: 

  • 4 Burpees to a target (pull up bar) 
  • 6 DB Push Presses (50×2/35×2) 
  • (12/8) Cal Row/Ski/Bike

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches