WOD: Tuesday, August 8th, 2023

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Clean and Jerks (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

*Throw in some rope climbs for practice 

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Workout: 2 Intervals (9 Minutes ON / 2 Minutes OFF) 

• Buy In: 500 Meter Run 

-In remaining time, AMRAP of: 

• 18 Ab-Mat Sit Ups 
• 6 Clean and Jerks (135/95)
• 2 Rope Climbs 

*Two Scores – Rounds + Reps for each interval

*Rope Climb Scaling Options:

• Rope Ascents (4 Reps) 
• Strict Pull Ups (6 Reps) 
• Ring Rows (12 Reps) 

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Cardio Option: 2 Intervals (9 Minutes ON / 2 Minutes OFF) 

• Buy In: 500 Meter Run 

-In remaining time, AMRAP of: 

• 18 Ab-Mat Sit Ups 
• 9 Burpee-Rage Balls (20/15) 
• 2 Rope Climbs 

*Two Scores – Rounds + Reps for each interval

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Core: 5 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold