WOD: Thursday, August 18th, 2022

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side)
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min cap) 

• Run to the end of the driveway (150 Air Runner) 
• 5 Deadlifts (ascending weights) 
• :15s Hollow Hold 

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Workout: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 20 Ab-Mat Sit Ups 
• 10 Deadlifts (205/135) 

-In remaining time max reps of: 

• Odd Rounds (1 and 3): Burpees over Bar 
• Even Rounds (2 and 4): Double Unders 

*Two Scores – One for both rounds of BOB and One for both rounds of DU

*If you are doing single unders then score is cut in half 

*If run takes longer than 2:15 you should scale to a 200

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 20 Ab-Mat Sit Ups 
• 20 Rage-Balls (20/15) 

-In remaining time max reps of: 

• Odd Rounds (1 and 3): Burpees over Bar 
• Even Rounds (2 and 4): Double Unders 

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Core: 4 Rounds 

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