WOD: Saturday, August 14th, 2021

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps
• Bird Dogs – 5 Per side w/ :03s pause
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 6 Alt Back Rack Lunges (ascending weights)
• :20s Med-Ball Wall Sit 

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Workout: For Time 

• 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

• 200 Meter Run 
• 8 Alternating Back Rack Lunges (115/85) 

*Lunges are 4 per side 

*Break on the wall ball is defined as:

• Dropping the wall ball
• Holding the ball against the wall/rig
• Standing in place with the ball in your hands/shoulder/on head
• Anything other than the actual wall ball motion 🙂

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Cardio Option: For Time 

• 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

• 200 Meter Run 
• 12 Alternating DB Lunges (50/35)

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Accessory Work: Bench Press 

• Build to a heavy Bench Press 

-Then complete:

• 2 Sets x 2 Reps @90% of heavy single 
• 2 Sets x 3 Reps @80% of heavy single

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Core: 4 Rounds 

• 10 Turkish Sit Ups (15/10) 
• 30 Bicycle Crunches 

*Turkish Sit Ups are 10 Per side