WOD: Thursday, July 18th, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• 200 Meter Run 
• 5 Hang Power Cleans (ascending weights) 

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Workout: For Time 

1 Round 

• 400 Meter Run 
• 36 Wall Balls (20/14) 
• 12 Hang Power Cleans (105/75) 

-Then-

2 Rounds 

• 200 Meter Run 
• 18 Wall Balls (20/14) 
• 6 Hang Power Cleans (115/85) 

-Then-

4 Rounds 

• 100 Meter Run (back stairs) 
• 9 Wall Balls (20/14) 
• 3 Hang Power Cleans (135/95) 

*CRX: (135/95) / (155/105) / (185/115) 

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Cardio Option: For Time 

1 Round 

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

-Then-

2 Rounds 

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

-Then-

4 Rounds 

• 100 Meter Run (back stairs) 
• 9 Wall Balls (20/14) 
• 6 Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• :20s Unweighted Hanging Knee Raise Hold