WOD: Wednesday, August 14th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, air squats 
• Banded Lat Samson Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

• Sets 1 and 2: 2 Reps each at 85% of 1RM 
• Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Make sure you rest between sets 

*All reps should be done as drop singles

*Dial in set up and technique on every single clean

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• Run to the end of the driveway 
• 5 Power Cleans (155/105) 

-in remaining time complete:

• Max Weighted Ab-Mat Sit Ups (20/14) 

Even Rounds (2 and 4): 

• Run to the end of the driveway 
• 10 Weighted Ab-Mat Sit Ups (20/14) 

-in remaining time complete:

• Max Power Cleans (155/105) 

*Two Scores:

• Total # of weighted abmsu completed 
• Total # of power cleans completed 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• Run to the end of the driveway 
• 10 Burpee-Rage Balls (20/15)

-in remaining time complete:

• Max Weighted Ab-Mat Sit Ups (20/14) 

Even Rounds (2 and 4): 

• Run to the end of the driveway 
• 10 Weighted Ab-Mat Sit Ups (20/14) 

-in remaining time complete:

• Max Burpee-Rage Balls (20/15)

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Core: 4 Rounds 

• 15 V-Ups 
• 30 DB Side Bends (50/35)