WOD: Monday, August 16th, 2021

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Power Snatches (ascending weights)
• 3 Strict Pull Ups + :10s Chin over bar hold

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Workout: For Time

• Buy In: 400 Meter DB/KB Farmers Carry (50/35)

-Then-

4 – 8 – 12 – 8 – 4 

• Burpee Pull Ups 
• Power Snatches (115/85)

-Then-

• Buy Out: 400 Meter DB/KB Farmers Carry (50/35)

*CRX: Burpee Bar/Ring Muscle Ups (2 – 4 – 6 – 4 – 2)

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Cardio Option: For Time

• Buy In: 400 Meter DB/KB Farmers Carry (50/35)

-Then-

4 – 8 – 12 – 8 – 4 

• Burpee Pull Ups 

8 – 16 – 24 – 16 – 8 

• Alt DB Power Snatches (50/35)

-Then-

• Buy Out: 400 Meter DB/KB Farmers Carry (50/35)

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers
• 30 DB Side Bends (50/35)