WOD: Wednesday, August 21st, 2024

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

• Sets 1 and 2: 1 Rep each at 92% of 1RM 
• Sets 3 and 4: 1 Rep each at 95% of 1RM 

*If you fail at 95% then drop the weight back to 92% 

*Dial in technique during warm up sets 

*Focus on speed under the bar!

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Workout: For Time 

3 Rounds 

• 300 Meter Run 

-into-

10 – 8 – 6

• Power Cleans (105/75) 

5 – 4 – 3

• Burpees Over Bar 

*Rest 1 Minute at the completion of each round

*Score is total time including rest time!

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Cardio Option: For Time 

3 Rounds 

• 300 Meter Run 

-into-

15 – 12 – 9

• Rage Balls (20/15) 

5 – 4 – 3

• Burpees

*Rest 1 Minute at the completion of each round

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Hollow Hold