WOD: Wednesday, August 7th, 2019

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Warm-up: Group Dynamic

  • Jumping Jack – 30 Reps
  • Bird Dogs – 10 Reps per side
  • Banded Hamstring Stretch – 1 Minute Per side

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Strength: Deadlift (12 – 15 Minute Cap)

  • 3 Sets x 5 Reps @80% of 1 Rep Max

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Workout: For Time

  • 400 Meter Run
  • 40 Double Unders
  • 20 Power Cleans (95/65)
  • 4 Rope Climbs
  • 300 Meter Run
  • 30 Double Unders
  • 15 Power Cleans (115/85)
  • 3 Rope Climbs
  • 200 Meter Run
  • 20 Double Unders
  • 10 Power Cleans (135/95)
  • 2 Rope Climbs

*CRX: 20 (135/95), 15 (155/105), 10 (185/115)

**Rope Climb Scale= 3:1 Strict Pull Ups (12/9/6) OR 2:1 Rope Ascents (8/6/4)

***Raining Sub= Bike Meters (1200/900/600) OR Row Meters (500/400/300)

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Cardio Option: For Time

  • 400 Meter Run
  • 40 Double Unders
  • 40 Russian KB Swings (24k/16k)
  • 4 Rope Climbs
  • 300 Meter Run
  • 30 Double Unders
  • 30 Russian KB Swings (24k/16k)
  • 3 Rope Climbs
  • 200 Meter Run
  • 20 Double Unders
  • 20 Russian KB Swings (24k/16k)
  • 2 Rope Climbs

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold