WOD: Saturday, July 6th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, up-downs 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 800 Meter Run 

-Into-

3 Rounds 

• 10 Deadlifts (205/135) 
• 10 Toes to Bar 

-Then-

• 30 Med-Ball Box Step Overs (20/14)(24”/20”) 

-Then-

3 Rounds 

• 10 Toes to Bar 
• 10 Deadlifts (205/135) 

-Into-

• 800 Meter Run 

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Cardio Option: For Time 

• 800 Meter Run 

-Into-

3 Rounds 

• 20 Russian KB Swings (24K/16K)
• 10 Toes to Bar 

-Then-

• 30 Med-Ball Box Step Overs (20/14)(24”/20”) 

-Then-

3 Rounds 

• 10 Toes to Bar 
• 20 Russian KB Swings (24K/16K)

-Into-

• 800 Meter Run 

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Core: 4 Rounds 

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