WOD: Saturday, July 23rd, 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 (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Deadlifts 
  • 3 Hang Power Cleans 
  • 3 Front Squats 

*Increase barbell weight per round

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Workout: For Time 

  • Buy In: 30 Alt Med-Ball Box Step Ups (20/14)(24”/20”)

-Then-

3 Rounds 

  • 400 Meter Run 
  • 11 Deadlifts (115/85) 
  • 9 Hang Power Cleans (115/85)
  • 7 Front Squats (115/85) 

-Then-

  • Buy out: 30 Alt Med-Ball Box Step Ups (20/14)(24”/20”)

*CRX: 9 DL – 7 HPC – 5 FS (155/105) 

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Cardio Option: For Time 

  • Buy In: 30 Alt Med-Ball Box Step Ups (20/14)(24”/20”)

-Then-

3 Rounds 

  • 400 Meter Run 
  • 12 American KB Swings (24K/16K)
  • 12 Atomic Sit Ups (25/15) 

-Then-

  • Buy out: 30 Alt Med-Ball Box Step Ups (20/14)(24”/20”)

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Strength: Pause Bench Press 

  • Establish a new 1 rep max 

*Pause :03s at your chest 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings