WOD WOD, August 16, 2025

General (0:00–8:00):
:30 on/ :30 off Row x 6

Then:

2 Rounds:

• 10 Ring Rows
• 10 Air Squats
• 10 Push-Ups
• :30 Bike

Specific (8:00–13:00):
3 Round Primer:

• 5 Thrusters (light DB’s, building)
• 5 Burpees
• 5 DB Deadlift (building as you go)
• 5 Kip swings/ 3 kipping Pull-Ups (banded/ jumping)/ 5 pull ups (version for workout)

RXConditioning (15:00–45:00):
AMRAP 30 (Teams of 2, I-Go-You-Go):
As a team Bike 100/80 Calories (split as you’d like)

Into:

8 DB Thrusters (50/35lb.)
8 Pull-Ups
8 Burpees
12 DB Deadlift

Goal: 8+ rounds per team
Intermediate: 35/20, banded pull-ups
Baseline: 15/10, ring rows

(45:00–55:00):
2 Rounds:

• 15 Double DB bicep curl
• :30 Plank
• :30 Forward Fold stretch