WOD: Sunday, July 28th, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 4 Power Cleans (ascending weights) 
  • 2 Shoulder to Overhead (ascending weights) 

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Workout: AMRAP + For Time 

Part A – AMRAP x 14 Minutes 

  • 200 Meter Run 
  • 6 Lateral Pogo Burpees 
  • 4 Power Cleans (135/95) 
  • 2 Shoulder to Overhead (135/95) 

-Rest 2 Minutes- 

Part B- For Time 

  • 400 Meter Run 

*Two Scores:

  • Total # of rounds + reps completed in 14 minutes 
  • Total time to completed Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 14 Minutes 

  • 200 Meter Run 
  • 6 Burpees 
  • 12 Rage Balls (20/15) 

-Rest 2 Minutes- 

Part B- For Time 

  • 400 Meter Run 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)