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Today's WOD
WOD: Thursday, August 13th, 2026
Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrust
- Banded Hamstring Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 250 M Row / 200 M Run / 600 M Bike
- 5 Deadlifts (ascending weights)
- 15 Double Unders OR 30 Singles
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Workout: For Time
3 Rounds
- 48 Double Unders
- 8 Deadlifts (205/135)
- 12 Burpees Over Bar
-THEN-
- 1000 M Row / 800 M Run / 2400 M Bike
-THEN-
3 Rounds
- 12 Burpees Over Bar
- 8 Deadlifts (205/135)
- 48 Double Unders
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Cardio Option: For Time
3 Rounds
- 48 Double Unders
- 12 Rage Balls (20/15)
- 12 Burpees Over Rage Ball
-THEN-
- 1000 M Row / 800 M Run / 2400 M Bike
-THEN-
3 Rounds
- 12 Burpees Over Rage Ball
- 12 Rage Balls (20/15)
- 48 Double Unders
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Core: 4 Rounds
- 10 Banded Palloff Presses
- 10 Banded Rotations
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