WOD: Thursday, July 29th, 2021

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Hang Power Cleans (ascending weights)
• :15s Hollow Hold 

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Workout: For Time 

2 Rounds 

• 20 Ab-Mat Sit Ups 
• 10 Box Jumps (24”/20”)
• 10 Hang Power Cleans (105/75)

-Then-

• 400 Meter Run 

-Then-

2 Rounds 

• 16 Ab-Mat Sit Ups 
• 8 Box Jumps (24”/20”)
• 8 Hang Power Cleans (115/85)

-Then-

• 400 Meter Run 

-Then-

2 Rounds 

• 12 Ab-Mat Sit Ups 
• 6 Box Jumps (24”/20”)
• 6 Hang Power Cleans (135/95)

*Raining Sub: 500 Meter Row OR 1200 Meter Bike 

*CRX: 10 (115/85), 8 (135/95), 6 (155/105)

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Cardio Option: For Time 

2 Rounds 

• 20 Ab-Mat Sit Ups 
• 10 Box Jumps (24”/20”)
• 10 Up-Downs

-Then-

• 400 Meter Run 

-Then-

2 Rounds 

• 16 Ab-Mat Sit Ups 
• 8 Box Jumps (24”/20”)
• 8 Up-Downs

-Then-

• 400 Meter Run 

-Then-

2 Rounds 

• 12 Ab-Mat Sit Ups 
• 6 Box Jumps (24”/20”)
• 6 Up-Downs

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15)
• 30 DB Side Bends (50/35)