WOD: Saturday, July 22nd, 2023

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Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold + :10s of MB Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway 
  • 3 Barbell Complexes 
  • 5 Jump Squats 

BB Complex: 1 Front Squat + 1 Thruster 

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Workout: For Time 

  • Buy In: Run the Loop 

-Then complete:

3 Rounds 

  • 25 Wall Balls (20/14) 
  • 15 Box Jump Overs (24”/20”) 
  • 5 Barbell Complexes

*Barbell Complex consists of: 

  • 1 Front Squat + 1 Thruster 
  • RX: (115/85) 
  • CRX: (155/105)

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Cardio Option: For Time 

  • Buy In: Run the Loop 

-Then complete:

3 Rounds 

  • 25 Wall Balls (20/14) 
  • 15 Box Jump Overs (24”/20”) 
  • 10 Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press + Bicep Curls 

4 Sets 

  • 5 Bench Press (increasing weight per set)
  • 10 DB Curls (per side) 

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Core: 4 Rounds 

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