WOD: Wednesday, August 25th, 2021

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Bird Dogs w/ Pause – 10 Reps (5 per side)
• Banded Hamstring Stretch – 1 Min Per side 

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Strength: Power Clean (15 – 17 Minutes)

• Establish a heavy single 

*As you warm up really focus on dropping into the power position

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Workout: For Time 

• 400 Meter Run 

-Into-

4 Rounds 

• 12 Air Squats
• 6 Deadlifts (225/155)
• 6 Lateral Pogo Burpees

-Then-

• 400 Meter Run

-Into-

2 Rounds 

• 24 Air Squats 
• 12 Deadlifts (135/95)
• 12 Lateral Pogo Burpees 

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Cardio Option: For Time 

• 400 Meter Run 

-Into-

4 Rounds 

• 12 Air Squats
• 6 Alt DB Step Ups (50/35)
• 6 Lateral Pogo Burpees

-Then-

• 400 Meter Run

-Into-

2 Rounds 

• 24 Air Squats 
• 12 Alt DB Step Ups (50/35)
• 12 Lateral Pogo Burpees 

*Step Ups done to a 20” Box

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 DB Side Bends (50/35)