WOD: Saturday, August 10th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, jump squats, up-downs
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Squat Cleans (ascending weights) 
• 3 Strict Pull ups 

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Workout: For Time 

• 400 Meter Run 

-into-

1 – 2 – 3 – 4 – 5 

• Squat Cleans (135/95) 

2 – 4 – 6 – 8 – 10 

• Box Jumps (24”/20”) 
• Pull ups 

-Then-

• 400 Meter Run 

-into-

5 – 4 – 3 – 2 – 1 

• Squat Cleans (135/95) 

10 – 8 – 6 – 4 – 2 

• Box Jumps 
• Pull ups 

*RX+: 

• Bar/Ring Muscle Ups (1-2-3-4-5 / 5-4-3-2-1 Reps)
• OR 
• Squat Cleans (185/115)

*CRX: Bar/Ring MU AND Squat Cleans (185/115) 

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Cardio Option: For Time 

• 400 Meter Run 

-into-

2 – 4 – 6 – 8 – 10 

• Atomic Sit Ups (25/15)
• Box Jumps (24”/20”) 
• Pull ups 

-Then-

• 400 Meter Run 

-into-

10 – 8 – 6 – 4 – 2 

• Atomic Sit Ups (25/15)
• Box Jumps 
• Pull ups 

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Strength Work: Bench Press 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 75% of 1RM 
• Sets 3 and 4: 2 Reps each at 80% of 1RM 

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Core: 4 Rounds 

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