WOD: Saturday, June 29th, 2024

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s MB Squat Hold – :10s of MB Squats
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run (Back Stairs) 
• 3 Hang Power Cleans (ascending weights) 
• :20s Med-Ball Wall Sit 

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Workout: For Time 

1 Round 

• 400 Meter Run 
• 32 Wall Balls (20/14) 
• 16 Hang Power Cleans (115/85) 

-Into-

2 Rounds 

• 200 Meter Run 
• 16 Wall Balls (20/14) 
• 8 Hang Power Cleans (135/95)

-Into-

4 Rounds 

• 100 Meter Run (Back Stairs) 
• 8 Wall Balls (20/14) 
• 4 Hang Power Cleans (155/105)

*RX+ Weights: (135/95) / (155/105) / (185/115) 

*CRX Weights: (155/105) / (185/115) / (205/125) 

*Should be able to hold on to barbell, NO DROP SINGLES

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Cardio Option: For Time 

1 Round 

• 400 Meter Run 
• 32 Wall Balls (20/14) 
• 32 American KB Swings (24K/16K) 

-Into-

2 Rounds 

• 200 Meter Run 
• 16 Wall Balls (20/14) 
• 16 American KB Swings (24K/16K) 

-Into-

4 Rounds 

• 100 Meter Run (Back Stairs) 
• 8 Wall Balls (20/14) 
• 8 American KB Swings (24K/16K) 

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Core: 4 Rounds 

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