WOD: Saturday, July 2nd, 2022

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Clean and Jerks (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 5 Rounds For Time 

  • 300 Meter Run 

15 – 12 – 9 – 6 – 3 

  • Toes to Bar 
  • Clean and Jerks (ascending weights)

Rd1: 15 Reps (95/65) / Rd2: 12 Reps (115/85)

Rd3: 9 Reps (135/95) / Rd4: 6 Reps (155/105)

Rd5: 3 Reps (185/115) 

Workout Flow:

  • Run 300 M – 15 T2B – 15 CLJ
  • Run 300 M – 12 T2B – 12 CLJ
  • Run 300 M – 9 T2B – 9 CLJ

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Cardio Option: 5 Rounds For Time 

  • 300 Meter Run 

15 – 12 – 9 – 6 – 3 

  • Toes to Bar 
  • Atomic Sit Ups (25/15) 

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Strength Work: Pause Bench Press 

  • 3 Sets x 3 Reps @ 80% of 1RM
  • 2 Sets x 2 Reps @ 85% of 1RM 

*all reps have a :03s pause at the chest 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)