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pba_cmb_21

Friday – Jun 26th, 2015 [SAMPLE]

Posted March 22nd, 2014 & filed under Workout of the Day.

Murph Run 1 Mile 100 Pullups 200 Pushups 300 Squats Run 1 Mile You can break up the pullups, pushups, and squats however you like.

Today's WOD

WOD: Thursday, July 3rd, 2025

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway 
  • 3 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 Box Jumps (30″/24″)
  • 5 Deadlifts (205/135)

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 5 Deadlifts (205/135)
  • 10 Box Jumps (30″/24″)
  • 15 Weighted Ab-Mat Sit Ups (20/14) 

*CRX: 5 Deadlifts (225/155) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 Box Jumps (30″/24″)
  • 10 Russian KB Swings (24K/16K)

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 10 Russian KB Swings (24K/16K)
  • 10 Box Jumps (30″/24″)
  • 15 Weighted Ab-Mat Sit Ups (20/14) 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)
Posted in Workout of the Day | Comments Off on WOD: Thursday, July 3rd, 2025

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