WOD: Sunday, July 30th, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway (150 M Runner)
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 10 Hang Power Cleans (135/95) 
  • 40 Double Unders 
  • 10 Toes to Bar 
  • 200 Meter Med-Ball Run (20/14)

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 20 Rage Balls (20/15)
  • 40 Double Unders 
  • 10 Toes to Bar 
  • 200 Meter Med-Ball Run (20/14)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations