WOD: Saturday, August 3rd, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s Dead Hang, Up-Downs, Scap Pull Ups 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap) 

• Run to the end of the driveway 
• 5 Hang Power Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

——————————————————————————————————–

Workout: For Time 

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

• 30 Hang Power Snatches (95/65) 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

• 30 Toes to Bar 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

3 Rounds 

• 10 Hang Power Snatches (95/65) 
• 10 Toes to Bar 

*CRX: 30 Hang Snatches (115/85) 

——————————————————————————————————–

Cardio Option: For Time 

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

• 60 Rage Balls (20/15) 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

• 30 Toes to Bar 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-into-

3 Rounds 

• 20 Rage Balls (20/15) 
• 10 Toes to Bar 

——————————————————————————————————–

Strength Work: Bench Press 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 60% of 1RM 
• Sets 3 and 4: 3 Reps each at 70% of 1RM 

——————————————————————————————————–

Core: 4 Rounds 

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