WOD: Saturday, July 30th, 2022

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of air squats 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 3 Power Cleans (ascending weights) 
• 3 Med-Ball Push Press + 3 Wall Balls (20/14)

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Workout: 5 Rounds 

• 300 Meter Run 
• 18 Med-Ball Push Press (20/14)
• 12 Wall Balls (20/14) 
• 4 Power Cleans (135/95) 

*CRX: 4 Power Cleans (185/115) 

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Cardio Option: 5 Rounds 

• 300 Meter Run 
• 18 Med-Ball Push Press (20/14)
• 12 Wall Balls (20/14) 
• 9 American KB Swings (24K/16K) 

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Strength: Bench Press + Bicep Curls 

• 5 Sets x 5 Reps (BP) + 10 Alt Bicep Curls 

*Increase the weight per set 

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Core: 4 Rounds 

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