WOD: Monday, July 25th, 2022

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of air squats 
  • Samson Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway
  • 3 Squat Cleans (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

3 Rounds 

  • 15 Wall Balls (20/14) 
  • 10 Box Jump Overs (24”/20”)
  • 5 Squat Cleans (135/95) 

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 5 Squat Cleans (135/95) 
  • 10 Box Jump Overs (24”/20”)
  • 15 Wall Balls (20/14) 

*CRX: 3 Squat Cleans (185/115) 

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Cardio Option: For Time 

3 Rounds 

  • 15 Wall Balls (20/14) 
  • 10 Box Jump Overs (24”/20”)
  • 10 Med-Ball Squat Cleans (20/14) 

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 10 Med-Ball Squat Cleans (20/14) 
  • 10 Box Jump Overs (24”/20”)
  • 15 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Hollow Hold