WOD: Tuesday, July 18th, 2023

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, jump squats, burpees 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway (150M Air Runner)
• 5 Front Squats (ascending weights) 
• :15s Plank on hands 

*Front squats are from the ground

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Workout: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 10 Burpee Box Jumps (24”/20”) 

-In remaining time complete max reps of: 

• Odd Rounds (1 and 3): Front Squats (155/105)
• Even Rounds (2 and 4): Wall Balls (20/14) 

*Two Scores- Total rounds for front squats and wall balls

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 10 Burpee Box Jumps (24”/20”) 

-In remaining time complete max reps of: 

• Odd Rounds (1 and 3): KB/DB Goblet Squats (24K/16K)(50/35)
• Even Rounds (2 and 4): Wall Balls (20/14) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations