4. August 2026

Warm up:

400m Run (easy pace)

4 min Stick drop game

*If the stick touches the floor the member has to perform 3 burpees.

WOD prep:

20 Pogo jumps

10 Alt. DB Hang snatches

5+5 Split squats

5+5 SA Devils press

10 Alt. Box step ups

Conditioning:

30 min EMOM:

1. 150-200m Run

2. Max Alt. Devils press 1 x 22.5/15kg

3. Max cal Bike

4. Max Box step overs 1 x 22.5/15kg - 20in MF

5. Rest

Accessory:

3 x 1 min on / 1 min off:

5-10 Hollow rocks / Tucked

10 sec Hollow hold / Tucked

Max Sit-ups in remaining time