WOD: Monday, August 21st, 2023

Warm-up: Group Dynamic 

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each @ 80% of 1RM 
• Sets 3 and 4: 3 Reps each @ 85% of 1RM 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3):

• 200 Meter Run 
• 20 Wall Balls (20/14) 

-In remaining time complete max reps of: 

• Max Squat Cleans (115/85) 

Even Rounds (2 and 4):

• 200 Meter Run 
• 10 Squat Cleans (115/85)

-In remaining time complete max reps of: 

• Max Wall Balls (20/14) 

*Two Scores:

• Total # of WB’s completed 
• Total # of Squat Cleans completed 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3):

• 200 Meter Run 
• 20 Wall Balls (20/14) 

-In remaining time complete max reps of: 

• Max Atomic Sit Ups (20/15)

Even Rounds (2 and 4):

• 200 Meter Run 
• 15 Atomic Sit Ups (25/15) 

-In remaining time complete max reps of: 

• Max Wall Balls (20/14) 

*Two Scores:

• Total # of WB’s completed 
• Total # of Atomic Sit Ups completed 

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Core: 4 Rounds 

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