WOD: Tuesday, July 16th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of Lateral Hops, Air Squats, Up-Downs 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 1 Minute Row/Bike/Runner/Ski
• 3 Squat Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

• 3 Burpee Box Jumps (24”/20”) 
• 5 Toes to Bar 
• 3 Squat Cleans (135/95) 

*RX+: 3 Squat Cleans (185/115) 

*CRX: 1 Squat Clean (205/125) 

*Pick up where you leave off after rest period 

*One score – Total # of rounds + reps completed across all 5 intvs

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

• 3 Burpee Box Jumps (24”/20”) 
• 5 Toes to Bar 
• 5 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold