WOD: Saturday, July 9th, 2022

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway
  • 3 Squat Cleans (ascending weights) 
  • 6 Switches 

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Workout: For Time 

3 Rounds 

  • 10 Alt Box Step Ups (50/35) 
  • 10 Burpees over Bar 
  • 10 Squat Cleans (115/85) 

-Then- 

  • 800 Meter Run 

-Then-

3 Rounds 

  • 10 Alt Box Step Ups (50/35) 
  • 10 Burpees over Bar 
  • 5 Squat Cleans (155/105) 

*Step Ups all done to a 20 inch box

*CRX: 10 Alt Pistol Squats 

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Cardio Option: For Time 

3 Rounds 

  • 10 Alt Box Step Ups (50/35) 
  • 10 Burpees over Bar 
  • 20 Med-Ball Squat Cleans (20/14)

-Then- 

  • 800 Meter Run 

-Then-

3 Rounds 

  • 10 Alt Box Step Ups (50/35) 
  • 10 Burpees over Bar 
  • 10 Med-Ball Squat Cleans (20/14)

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Strength: Pause Bench Press 

  • 3 Sets x 2 Reps @ 85% of 1RM 
  • 2 Sets x 2 Reps @ 90% of 1RM

*:03s pause at chest on each rep 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)