WOD: Saturday, July 23rd, 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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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
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