WOD: Saturday, July 10th, 2021

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of shoulder taps 
• PVC Lat – Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Power Cleans (ascending weights)
• 5 SLOW Tempo Push Ups 

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Workout: For Time 

• 400 Meter Run 

-into-

2 Rounds 

• 24 Med-Ball Push Press (20/14)
• 12 Lateral Pogo Burpees 
• 6 Power Cleans (135/95) 

-Then-

• 400 Meter Run 

-into-

2 Rounds 

• 6 Power Cleans (135/95)
• 12 Lateral pogo Burpees 
• 24 Med-Ball Push Press (20/14) 

*CRX: 6 Power Clean (185/115)

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Cardio Option: For Time 

• 400 Meter Run 

-into-

2 Rounds 

• 24 Med-Ball Push Press (20/14)
• 12 Lateral Pogo Burpees 
• 12 Rage Balls (20/15)

-Then-

• 400 Meter Run 

-into-

2 Rounds 

• 12 Rage Balls (20/15)
• 12 Lateral pogo Burpees 
• 24 Med-Ball Push Press (20/14) 

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Strength Work: Bench Press 

10 – 8 – 6 – 4 – 2 Reps 

• Increasing weights each set 

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• :30s Hollow Hold