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)
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