WOD: Wednesday, July 26th, 2023

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of plate squats 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Power Cleans (ascending weights) 
  • 6 Alt Box Step Ups 

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Workout: For Time 

2 Rounds 

  • 400 Meter Run 
  • 20 Alt Bodyweight Box Step Ups (24”/20”) 
  • 10 Power Cleans (95/65) 

-Then-

4 Rounds 

  • 200 Meter Run 
  • 10 Alt DB Box Step Ups (50/35)(24”/20”)
  • 5 Power Cleans (135/95) 

*CRX: (115/85) // (155/105) 

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Cardio Option: For Time 

2 Rounds 

  • 400 Meter Run 
  • 20 Alt Bodyweight Box Step Ups (24”/20”) 
  • 20 Rage Balls (20/15)

-Then-

4 Rounds 

  • 200 Meter Run 
  • 10 Alt DB Box Step Ups (50/35)(24”/20”)
  • 10 Rage Balls (20/15)

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold