WOD: Thursday, July 25th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Squat Cleans (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows

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Workout: AMRAP x 22 Minutes

  • 2 Squat Cleans (135/95)
  • 6 DB/KB Box Step Ups (50/35)(24K/16K)
  • 8 Pull Ups
  • 400 Meter Run

*Step Ups are 6 Per side and all done to a 20″ box

*RX+ : 2 Squat Cleans (185/115)

*CRX: 2 Squat Cleans (185/115) / 4 Bar/Ring Muscle Ups

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Cardio Option: AMRAP x 22 Minutes

  • 8 Medicine Ball Cleans (20/14)
  • 6 DB/KB Box Step Ups (50/35)(24k/16k)
  • 8 Pull Ups
  • 400 Meter Run

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations