WOD: Tuesday, August 30th, 2022

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Minute Cap) 

• 100 Meter Run 
• 3 Deadlifts + 3 Power Cleans (ascending weights)
• 3 Strict Pull ups 

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Workout: For Time 

• 300 Meter Run 

-Into-

2 Rounds 

• 11 Pull ups 
• 9 Deadlifts (115/85)
• 7 Power Cleans (115/85) 

-Then-

• 300 Meter Run 

-Into-

2 Rounds 

• 9 Pull ups 
• 7 Deadlifts (135/95)
• 5 Power Cleans (135/95) 

-Then-

• 300 Meter Run 

-Into-

2 Rounds 

• 7 Pull ups 
• 5 Deadlifts (155/105)
• 3 Power Clean (155/105) 

RX+ Weights: (135/95), (155/105), (185/125)

CRX: RX+ weights and Bar/Ring MU (3 Reps every round) 

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Cardio Option: For Time 

• 300 Meter Run 

-Into-

2 Rounds 

• 11 Pull ups 
• 22 Burpee-Rage Balls (20/15)

-Then-

• 300 Meter Run 

-Into-

2 Rounds 

• 9 Pull ups 
• 18 Burpee-Rage Balls (20/15)

-Then-

• 300 Meter Run 

-Into-

2 Rounds 

• 7 Pull ups 
• 14 Burpee-Rage Balls (20/15)

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold