WOD: Tuesday, August 16th, 2022

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row OR Bike 
• 5 Hang Power Cleans (ascending weights) 
• 3 Strict Toes to Bar OR 5 SLOW Hanging Knee Raises

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike

-Rest :30s-

AMRAP x 7 Minutes 

• 100 Meter Run 
• 7 Hang Power Cleans (135/95) 
• 7 Toes to Bar 

-Rest 2 Minutes- 

*4 Total Scores – 2 For each set of cals and 2 for Rounds + Reps 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike

-Rest :30s-

AMRAP x 7 Minutes 

• 100 Meter Run 
• 14 Russian KB Swings (24K/16K) 
• 7 Toes to Bar 

-Rest 2 Minutes- 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• :30s Hollow Hold