WOD: Thursday, August 25th, 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 Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Front Squats (ascending weights) 
  • :10s Chin Over Bar Hold OR Top of ring row hold 

*Front Squats are from the floor 

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Workout: AMRAP x 18 Minutes 

  • 36 Double Unders 
  • 6 Front Squats (135/95) 
  • 2 Rope Climbs 

*Every 3 Minutes (not including 0:00) complete:

  • 100 Meter Run 

*CRX: 4 Front Squats (185/125) 

*Score is total # of rounds + reps completed in 18 Minutes 

Rope Climb Modifications:

  • 4 Rope Ascents 
  • 8 Strict Pull Ups 

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Cardio Option: AMRAP x 18 Minutes 

  • 36 Double Unders 
  • 12 DB/KB Goblet Squats (24K/16K)(50/35) 
  • 2 Rope Climbs 

*Every 3 Minutes (not including 0:00) complete:

  • 100 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-Inch Hold