WOD: Saturday, July 31st, 2021

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of air squats
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights)
  • :15s Plank on hands 

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Workout: Every 4 Minutes x 5 Rounds 

  • 300 Meter Run 
  • 15 Med-Ball Push Press (20/14) 

-In remaining time, max reps of: 

  • Squat Cleans (135/95) 

*CRX: Squat Cleans (185/115) 

*Score is total amount of squat cleans after all 5 rounds

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Cardio Option: Every 4 Minutes x 5 Rounds 

  • 300 Meter Run 
  • 15 Med-Ball push Press (20/14) 

-In remaining time, max reps of: 

  • Med-Ball Squat Cleans (20/14)  

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Accessory: Bench Press + Curls 

4 Sets 

  • 5 Heavy Bench Presses 
  • 10 DB Hammer Curls per side 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings