WOD: Sunday, August 7th, 2022

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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) 

  • (10/8) Calorie Row or Bike 
  • 3 Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 8 Minutes 

  • 12 Air Squats (to a med-ball) 
  • 8 Toes to Bar 
  • 4 Power Cleans (155/105) 

-Rest 2 Minutes and repeat- 

*4 total scores – 2 for each set of calories and 2 for the amraps 

*CRX: 8 Alternating Pistol Squats 

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Cardio Option: 2 Rounds 

AMRAP x 2 Minutes 

  • Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 8 Minutes 

  • 12 Air Squats (to a med-ball) 
  • 8 Toes to Bar 
  • 12 American KB Swings (24K/16K)

-Rest 2 Minutes and repeat- 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 DB Side Bends (50/35)