WOD: Monday, July 24th, 2023

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Clusters (ascending weights) 
  • 5 Slow Knee Raise OR 3 Strict Toes to Bar 

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Workout: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

60 – 50 – 40 

  • Single Under Crossovers 

12 – 10 – 8 

  • Toes to Bar 

6 – 5 – 4

  • Clusters (135/95)

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

40 – 50 – 60 

  • Single Under Crossovers

8 – 10 – 12 

  • Toes to Bar 

4 – 5 – 6 

  • Clusters (135/95) 

*Crossover Scaling Option:

  • Single Unders x2 (120 – 100 – 80 // 80 – 100 – 120) 

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Cardio Option: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

60 – 50 – 40 

  • Single Under Crossovers 

12 – 10 – 8 

  • Toes to Bar 
  • Med-Ball Squat Cleans (20/14)

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

40 – 50 – 60 

  • Single Under Crossovers

8 – 10 – 12 

  • Toes to Bar 
  • Med-Ball Squat Cleans (20/14)

*Crossover Scaling Option:

  • Single Unders x2 (120 – 100 – 80 // 80 – 100 – 120) 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)