WOD: Sunday, August 16th, 2026

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Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Overhead Squats (ascending weights) 
  • 5 Med-Ball Push Press (at workout weight) 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run
  • 12 Med-Ball Push Press (20/14) 
  • 6 Overhead Squats (115/75) 

-Rest 2 Minutes- 

Part B – For Time 

  • 800 Meter Run 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 
  • 200 M Run = 2 Reps for Part A 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 12 Med-Ball Push Press (20/14) 
  • 6 Atomic Sit Ups (25/15) 

-Rest 2 Minutes- 

Part B – For Time 

  • 800 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)