WOD: Sunday, August 8th, 2021

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Warm-up: Group Dynamic 

  • Plank / Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW Push ups
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row/ 300 Meter Bike/ 100 Meter Runner
  • 3 Hang Clean and Jerks (ascending weights)
  • 3 Strict Pull Ups 

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Workout: Ladder x 22 Minutes 

  • Buy In: 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Runner

-Then in remaining time complete:

3, 6, 9, 12, 15, 18, 21, 24, etc….

  • Bar Over Burpees (facing or lateral)
  • Pull Ups 
  • Hang Clean and Jerks (115/85)

*Score is the last full round completed + partial reps 

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Cardio Option: Ladder x 22 Minutes 

  • Buy In: 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Runner

-Then in remaining time complete:

3, 6, 9, 12, 15, 18, 21, 24, etc….

  • Bar Over Burpees (facing or lateral)
  • Pull Ups 
  • DB Hang Clean and Jerks (50/35)

*DB Shoulder to overhead are per side 

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Accessory Work: Sandbag/DBall 

  • Get efficient with moving the sandbag/dball over your shoulder

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K)
  • 30 Bicycle Crunches

*KB Pull Throughs  are 10 reps per side