WOD: Thursday, August 22nd, 2024

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Min Cap) 

• 200 Meter Run 
• 6 Alt Front Rack Lunges (ascending weights) 
• :10s Chin Over Bar Hold OR Ring Row Hold 

——————————————————————————————————–

Workout: For Time 

• 400 Meter Run 

-Into-

1 Round 

• 32 Ab-Mat Sit Ups 
• 24 Alt Front Rack Lunges (95/65) 
• 4 Rope Climbs 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 16 Ab-Mat Sit Ups 
• 12 Alt Front Rack Lunges (105/75) 
• 2 Rope Climbs 

-Then-

• 400 Meter Run 

-Into-

4 Rounds 

• 8 Ab-Mat Sit Ups 
• 6 Alt Front Rack Lunges (115/85) 
• 1 Rope Climb

*Rope Climb Scaling Options: 

• Scale Reps OR Distance 
• Rope Ascents (8 – 4 – 2 Reps) 
• Strict Pull Ups (12 – 6 – 3 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

• 400 Meter Run 

-Into-

1 Round 

• 32 Ab-Mat Sit Ups 
• 24 Alt DB/KB Lunges (50/35)(24K/16K)
• 4 Rope Climbs 

-Then-

• 400 Meter Run 

-Into-

2 Round 

• 16 Ab-Mat Sit Ups 
• 12 Alt DB/KB Lunges (50/35)(24K/16K)
• 2 Rope Climbs 

-Then-

• 400 Meter Run 

-Into-

4 Rounds 

• 8 Ab-Mat Sit Ups 
• 6 Alt DB/KB Lunges (50/35)(24K/16K)
• 1 Rope Climb

——————————————————————————————————–

Core: 5 Rounds 

• 30 Flutter Kicks 
• 30 Scissor Kicks