WOD: Tuesday, July 30th, 2024

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :10s Chin over bar hold 

*If you are rope climbing, toss some into the pre-game

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Workout: For Time 

1 Round 

• 400 Meter Run 
• 16 Sumo Deadlift High Pulls (95/65) 
• 4 Rope Climbs 

-Then-

2 Rounds 

• 200 Meter Run 
• 8 Sumo Deadlift High Pulls (105/75) 
• 2 Rope Climbs 

-Then-

4 Rounds 

• 100 Meter Run (back stairs) 
• 4 Sumo Deadlift High Pulls (115/85) 
• 1 Rope Climb 

*RX+: (105/75) / (115/85) / (135/95) 

*CRX: Same Weights as RX+ and Legless Rope Climbs 

*Rope Climb Scaling Options: 

• Scale Reps OR Distance 
• Rope Ascents (8 – 4 – 2 Reps) 
• Strict Pull Ups (12 – 6 – 3 Reps) 

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Cardio Option: For Time 

1 Round 

• 400 Meter Run 
• 24 Russian KB Swings (24K/16K)
• 4 Rope Climbs 

-Then-

2 Rounds 

• 200 Meter Run 
• 12 Russian KB Swings (24K/16K)
• 2 Rope Climbs 

-Then-

4 Rounds 

• 100 Meter Run (back stairs) 
• 6 Russian KB Swings (24K/16K)
• 1 Rope Climb 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (25/15) 
• 30 DB Side Bends (50/35)