WOD: Thursday, August 3rd, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/:03s pause per rep – 10 Reps (5 per side)
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

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

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 24 Alt Med-Ball Step Ups (20/14)(24”/20”)
  • 8 Squat Cleans (115/85) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 12 Alt Med-Ball Step Ups (20/14)(24”/20”)
  • 4 Squat Cleans (135/95) 

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 6 Alt Med-Ball Step Ups (20/14)(24”/20”)
  • 2 Squat Cleans (155/105) 

*CRX: Squat Clean Weights (135/95),(155/105), (185/115)

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 24 Alt Med-Ball Step Ups (20/14)(24”/20”)
  • 16 Atomic Sit Ups (25/15)

-Then-

2 Rounds 

  • 200 Meter Run 
  • 12 Alt Med-Ball Step Ups (20/14)(24”/20”)
  • 8 Atomic Sit Ups (25/15)

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 6 Alt Med-Ball Step Ups (20/14)(24”/20”)
  • 4 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations