WOD: Thursday, August 26th, 2021

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

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

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 8 Alt Front Rack Lunges (105/75)
  • 12 Wall Balls (20/14) 
  • 200 Meter Run 

-Rest 2 Minutes-

Part B – For Time 

  • 12 Wall Balls (20/14)
  • 16 Alt Front Rack Lunges (105/75)
  • 12 Wall Balls (20/14)
  • 200 Meter Run 

*Two Scores – Rounds + Reps for Part A and a time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 12 Alt DB Lunges (50/35)
  • 12 Wall Balls (20/14) 
  • 200 Meter Run 

-Rest 2 Minutes-

Part B – For Time 

  • 12 Wall Balls (20/14)
  • 24 Alt DB Lunges (50/35)
  • 12 Wall Balls (20/14)
  • 200 Meter Run 

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Accessory Work: Strict Pull Ups 

  • Beginner: 4 Sets x 5 Reps of Pull Up Negatives (:05s)
  • Intermediate: 4 Sets x 4 Reps + :10s Chin Over Bar Hold
  • Advanced: 4 Sets x 5 Unbroken Weighted Pull Ups 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (15/10)
  • 20 KB Pull Throughs (16K/12K)