WOD: Thursday, July 28th, 2022

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 5 Thrusters (ascending weights) 
  • 5 Tempo Push Ups 

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Workout: For Time 

2 Rounds 

  • 200 Meter Run 
  • 12 Thrusters (95/65) 
  • 8 Burpees Over Bar

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Thrusters (115/85) 
  • 8 Burpees to a Target (pull up bar) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 4 Thrusters (135/95) 
  • 8 Burpees 

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Cardio Option: For Time 

2 Rounds 

  • 200 Meter Run 
  • 12 Atomic Sit Ups (25/15)
  • 8 Burpees Over Bar

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Atomic Sit Ups (25/15)
  • 8 Burpees to a Target (pull up bar) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 4 Atomic Sit Ups (25/15)
  • 8 Burpees 

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Core: 5 Rounds 

  • 30 Russian Twists (25/15) 
  • 30 Bicycle Crunches