WOD: Tuesday, August 17th, 2021

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Min Per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Hang Squat Cleans (ascending weights)
  • 5 Jump Squats 

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Workout: AMRAP 10 Minutes x 2 

AMRAP x 10 Minutes

  • Buy In: 500 Meter Run 

-In Remaining time, AMRAP of:

  • 24 Double Unders 
  • 4 Hang Squat Cleans (135/95)
  • 6 Alt DB/KB Box Step Ups (50/35) 

-Rest 2 Minutes-

AMRAP x 10 Minutes

  • Buy In: 500 Meter Run 

-In Remaining time, AMRAP of:

  • 6 Alt DB/KB Box Step Ups (50/35)
  • 4 Hang Squat Cleans (135/95)
  • 24 Double Unders 

*All Step Ups done to a 20” box

*CRX: 6 Alternating Pistol Squats

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Cardio Option: AMRAP 10 Minutes x 2 

AMRAP x 10 Minutes

  • Buy In: 500 Meter Run 

-In Remaining time, AMRAP of:

  • 24 Double Unders 
  • 12 Med-Ball Squat Cleans (20/14)
  • 6 Alt DB/KB Box Step Ups (50/35) 

-Rest 2 Minutes-

AMRAP x 10 Minutes

  • Buy In: 500 Meter Run 

-In Remaining time, AMRAP of:

  • 6 Alt DB/KB Box Step Ups (50/35)
  • 12 Med-Ball Squat Cleans (20/14)
  • 24 Double Unders 

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold