WOD: Wednesday, August 3rd, 2022

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

1 Round 

  • 300 Meter Run 
  • 24 Alt Front Rack Lunges (75/55) 
  • 2 Rope Climbs 

-Then-

2 Rounds 

  • Run to the end of the driveway (150 Meter Runner) 
  • 12 Alt Front Rack Lunges (95/65) 
  • 2 Rope Climbs 

-Then-

3 Rounds 

  • 100 Meter Run 
  • 8 Alt Front Rack Lunges (115/85) 
  • 2 Rope Climbs 

*Rope Climb Modifications:

  • 4 Rope Ascents per round 
  • 8 Strict Pull Ups 

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Cardio Option: For Time 

1 Round 

  • 300 Meter Run 
  • 24 Alt DB Lunges (50/35)
  • 2 Rope Climbs 

-Then-

2 Rounds 

  • Run to the end of the driveway (150 Meter Runner) 
  • 12 Alt DB Lunges (50/35)
  • 2 Rope Climbs 

-Then-

3 Rounds 

  • 100 Meter Run 
  • 8 Alt DB Lunges (50/35)
  • 2 Rope Climbs 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Hollow Hold