WOD: Saturday, August 20th, 2022

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Snatches (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*Snatches can be squat or power 

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Workout: 4 Rounds 

  • 300 Meter Run 
  • 15 Box Jump Overs (24”/20”)
  • 12 Pull Ups 
  • *Snatches (ascending weights / descending reps) 

Rd1: 12 Snatches (105/75), Rd2: 9 Reps (115/85)

Rd3: 6 Reps (135/95), Rd4: 3 Reps (155/105) 

*Snatches can be squat or power 

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Cardio Option: 4 Rounds 

  • 300 Meter Run 
  • 15 Box Jump Overs (24”/20”)
  • 12 Pull Ups 
  • *Single Arm Devils Press (50/35) 

Rd1: 12 Reps,  Rd2: 10 Reps 

Rd3: 8 Reps , Rd4: 6 Reps 

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Strength: Bench Press 

  • 3 Sets x 5 Reps @ 60% of 3RM 
  • 2 Sets x 5 Reps @ 70% of 3RM

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Core: 4 Rounds 

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