WOD: Saturday, August 5th, 2023

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • 5 Jump Squats 

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Workout: Chipper (30 Min Cap) 

  • 10 Power Cleans (185/115) 
  • 20 Box Jumps (24”/20”)
  • 40 Wall Balls (20/14) 
  • 800 Meter Run 
  • 40 Wall Balls (20/14) 
  • 20 Box Jumps (24”/20”)
  • 10 Power Cleans (185/115) 

*CRX: 10 Power Cleans (205/135) / (30″/24″) box on BJ’s

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Cardio Option: Chipper (30 Min Cap) 

  • 20 Russian KB Swings (24K/16K)
  • 20 Box Jumps (24”/20”)
  • 40 Wall Balls (20/14) 
  • 800 Meter Run 
  • 40 Wall Balls (20/14) 
  • 20 Box Jumps (24”/20”)
  • 20 Russian KB Swings (24K/16K)

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Accessory Work: Bicep Curls 

4 Sets 

  • 10 DB Curls per side 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings