WOD: Friday, August 23rd, 2024

Warm-up: Group Dynamic

• Plank – Shoulder Tabata – 2 Minutes 
• :20s Plank – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

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

*Dial in technique during warm up sets 

*Rest at least 1:30 between working sets 

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Workout: Ladder + For Time 

Part A – Ladder x 13 Minutes 

3, 6, 9, 12, 15, 18, 21, etc… 

• Calorie Row OR Bike 
• Box Jump Overs (24″/20″)
• Shoulder to Overhead (135/95) 

-Rest 2 Minutes- 

Part B – For Time 

• 500 Meter Row OR 1200 Meter Bike 

*Two Scores:

• Last full round completed + partial reps 
• Time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 13 Minutes 

3, 6, 9, 12, 15, 18, 21, etc… 

• Calorie Row OR Bike 
• Box Jump Overs (24″/20″)
• DB Shoulder to Overhead (50/35) *per side

-Rest 2 Minutes- 

Part B – For Time 

• 500 Meter Row OR 1200 Meter Bike 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions