WOD: Thursday, August 8th, 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 

• 250 Meter Row OR 500 Meter Bike 
• 5 Hang Power Cleans (ascending weights) 

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Workout: For Time 

• 40 Wall Balls (20/14) 
• 20 Hang Power Cleans (115/85) 

-Then-

• 30 Wall Balls (20/14) 
• 15 Hang Power Cleans (135/95) 

-Then-

• 20 Wall Balls (20/14) 
• 10 Hang Power Cleans (155/105) 

-Into-

• Buy Out: 1000 Meter Row OR 2400 Meter Bike 

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

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Cardio Option: For Time 

• 40 Wall Balls (20/14) 
• 40 Russian KB Swings (24K/16K)

-Then-

• 30 Wall Balls (20/14) 
• 30 Russian KB Swings (24K/16K)

-Then-

• 20 Wall Balls (20/14) 
• 20 Russian KB Swings (24K/16K)

-Into-

• Buy Out: 1000 Meter Row OR 2400 Meter Bike 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15)
• 30 DB Side Bends (50/35)