WOD: Saturday, August 26th, 2023

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Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Slow MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Thrusters (ascending weights) 
  • 5 Slow Hanging Knee Raises 

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Workout: For Time 

  • Buy in: 45 Wall Balls (20/14) 

-Into-

3 Rounds 

  • 500 Meter Run 
  • 12 Toes to Bar 
  • 9 Thrusters (115/85) 

-Then-

  • Buy Out: 45 Wall Balls (20/14) 

*CRX: 6 Thrusters (155/105) 

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Cardio Option: For Time 

  • Buy in: 45 Wall Balls (20/14) 

-Into-

3 Rounds 

  • 500 Meter Run 
  • 12 Toes to Bar 
  • 9 Atomic Sit Ups (25/15) 

-Then-

  • Buy Out: 45 Wall Balls (20/14) 

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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