WOD: Thursday, August 15th, 2024

Warm-up: Group Dynamic

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of SLOW PVC OHS
• 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 Overhead Squats (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

5 Rounds 

• 15 Box Jump Overs (24”/20”) 
• 10 Pull Ups 
• 5 Overhead Squats (115/85) 

-Then-

• Buy Out: 800 Meter Run 

*RX+: 5 Overhead Squats (155/105) OR 5 Bar/Ring MU

*CRX: 5 Bar/Ring Muscle Ups / 5 OHS (155/105) 

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Cardio Option: For Time 

• Buy In: 800 Meter Run 

-Then-

5 Rounds 

• 15 Box Jump Overs (24”/20”) 
• 10 Pull Ups 
• 10 Atomic Sit Ups (25/15) 

-Then-

• Buy Out: 800 Meter Run 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold