WOD: Monday, July 18th, 2022

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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Strength: Clean (17 Minutes)

• Establish a new 1 Rep Max 

*Focus on your technique during warm up sets 

*Be Aggressive and shoot for the PR!

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Workout: For Time 

• Buy In: 500 Meter Row OR 1500 Meter Bike 

-Into-

5 Rounds 

• 8 Pull Ups 
• 8 Clusters (105/75)
• 8 Burpees Over Bar 

-Then-

• Buy Out: 500 Meter Row OR 1500 Meter Bike

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Cardio Option: For Time 

• Buy In: 500 Meter Row OR 1500 Meter Bike 

-Into-

5 Rounds 

• 8 Pull Ups 
• 16 Med-Ball Squat Cleans (20/14)
• 8 Burpees

-Then-

• Buy Out: 500 Meter Row OR 1500 Meter Bike

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 15 V-Ups