WOD: Tuesday, August 1st, 2023

Warm-up: Group Dynamic 

• Jumping jacks – 30 Reps
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps
• Banded Hamstring Stretch – 1 minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :20s Plank on hands 

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Workout: Every 7 Minutes x 3 Intervals 

• Buy in: 300 Meter Run 

-In remaining time, complete a ladder:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

• Burpees to a target (pull up bar) 
• Sumo Deadlift High Pulls (105/75) 
• Weighted Ab-Mat Sit Ups (20/14) 

*Two hand touch on burpees to a target 

*Restart ladder every new interval 

*3 Separate Scores:

• Last FULL round completed + partial reps for each interval

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Cardio Option: Every 7 Minutes x 3 Intervals 

• Buy in: 300 Meter Run 

-In remaining time, complete a ladder:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

• Burpees to a target (pull up bar) 
• American KB Swings (24K/16K)
• Weighted Ab-Mat Sit Ups (20/14) 

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Core: 4 Rounds 

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