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)