WOD: Tuesday, August 22nd, 2023

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s Per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Push Presses (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 32 Weighted Ab-Mat Sit Ups (20/14)
  • 16 Push Press (95/65) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 16 Weighted Ab-Mat Sit Ups (20/14)
  • 8 Push Press (105/75) 

-Then-

4 Rounds

  • 100 Meter Run 
  • 8 Weighted Ab-Mat Sit Ups (20/14)
  • 4 Push Press (115/85) 

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 32 Weighted Ab-Mat Sit Ups (20/14)
  • 16 Burpee Rage Balls (20/15)

-Then-

2 Rounds 

  • 200 Meter Run 
  • 16 Weighted Ab-Mat Sit Ups (20/14)
  • 8 Burpee Rage Balls (20/15)

-Then-

4 Rounds

  • 100 Meter Run 
  • 8 Weighted Ab-Mat Sit Ups (20/14)
  • 4 Burpee Rage Balls (20/15)

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)