WOD: Thursday, July 13th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Hang Power Cleans (ascending weights)
  • 5 Jump Squats 

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Workout: AMRAP Repeats 

AMRAP x 8 Minutes 

  • 200 Meter Run 
  • 6 Box Jumps (24”/20”) 
  • 6 Hang Power Cleans (115/85)

-Rest 2 Min-

AMRAP x 6 Minutes 

  • Run to the end of the driveway (150M AR)
  • 4 Box Jumps (24”/20”) 
  • 4 Hang Power Cleans (135/95)

-Rest 2 Min-

AMRAP x 4 Minutes 

  • 100 Meter Run (Back Stairs)
  • 2 Box Jumps (24”/20”) 
  • 2 Hang Power Cleans (155/105)

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Cardio Option: AMRAP Repeats 

AMRAP x 8 Minutes 

  • 200 Meter Run 
  • 6 Box Jumps (24”/20”) 
  • 12 Rage Balls (20/15)

-Rest 2 Min-

AMRAP x 6 Minutes 

  • Run to the end of the driveway (150M AR)
  • 4 Box Jumps (24”/20”) 
  • 8 Rage Balls (20/15)

-Rest 2 Min-

AMRAP x 4 Minutes 

  • 100 Meter Run (Back Stairs)
  • 2 Box Jumps (24”/20”) 
  • 4 Rage Balls (20/15)

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Core: 4 Rounds 

  • 15 Ab-Wheels
  • 30 CrossBody Mountain Climbers