WOD: Saturday, July 20th, 2024

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Push Ups 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Shoulder to Overhead (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time (30 Min Cap) 

• 800 Meter Run 
• 45 Weighted Ab-Mat Sit Ups (20/14) 
• 30 Box Jump Overs (24”/20”) 
• 30 Shoulder to Overhead (115/85) 
• 30 Box Jump Overs (24”/20”) 
• 45 Weighted Ab-Mat Sit Ups (20/14) 
• 800 Meter Run 

*RX+: 30 Shoulder to Overhead (135/95) 

*CRX: 30 Shoulder to Overhead (185/115) 

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Cardio Option: For Time (30 Min Cap) 

• 800 Meter Run 
• 45 Weighted Ab-Mat Sit Ups (20/14) 
• 30 Box Jump Overs (24”/20”) 
• 30 DB Shoulder to Overhead (50/35) 
• 30 Box Jump Overs (24”/20”) 
• 45 Weighted Ab-Mat Sit Ups (20/14) 
• 800 Meter Run 

*DB is 30 PER SIDE – Alt arms every 5 reps 

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Core: 4 Rounds 

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