WOD 10072025

A. (For warm up)

1:00 light bike

20 Spider-Man lunges

200m light row

20 hanging kips

300m jog

20 ring rows

1:00 standing box pigeon each side

B. (Teams of 4)

“Aggravated Assault”

(8:00 clock)

0:00-2:00:

P1 & 2: 20/14 cal assault bike

For remainder: Synchronized bar muscle ups (any 2 on the team; split any way)

2:00-4:00:

P3 & 4: 18/12 cal assault bike

For remainder: Synchronized bar muscle ups (any 2 on the team; split any way)

4:00-6:00:

P1 & 2: 16/11 cal assault bike

For remainder: Synchronized bar muscle ups (any 2 on the team; split any way)

6:00-8:00:

P3 & 4: 14/10 cal assault bike

For remainder: Synchronized bar muscle ups (any 2 on the team; split any way)

C. “Partner”

(10:00 clock)

Minute 1: 50 synchronized double unders

Minute 2: max synchronized sand bag bearhug hold 150/100lb

D. Static stretches