WOD: Tuesday, July 20th, 2021

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of high knees, butt kicks, lateral hops 
• Bird Dogs – 10 SLOW Reps (5 per side)
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• 100 Meter Run 
• 3 Clusters (ascending weights) 
• 5 Jump Squats 

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Workout: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 12 Box Jump Overs (24”/20”)

-In remaining time max reps of:

• Clusters (115/85) 

*CRX: 9 Box Jump Overs (30”/24”) / Clusters (155/105) 

*Score is total # of clusters completed across all 4 rounds 

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 12 Box Jump Overs (24”/20”)

-In remaining time max reps of:

• Med-Ball Squat Cleans (20/14) 

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Skill Work: Double Unders 

• Beginner: Focus on timing of your wrists and your bound 
• Intermediate: EMOM x 5-8 Minutes of 20-30 Unbroken Reps 
• Advanced: EMOM 5-8 Minutes of 40-50 Unbroken Reps 

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Core: 4 Rounds 

• 10 Banded Paloff Presses w/ :03s hold
• 10 Banded Rotations