WOD: Saturday, August 24th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of Lateral Hops, Air Squats, Up-Downs
• 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 Squat Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 500 Meter Run

-Into-

2 Rounds 

• 45 Double Unders 
• 9 Toes to Bar 
• 7 Squat Cleans (115/85) 

-Then-

• 500 Meter Run

-Into-

2 Rounds 

• 35 Double Unders 
• 7 Toes to Bar 
• 5 Squat Cleans (135/95)

-Then-

• 500 Meter Run 

-Into-

2 Rounds 

• 25 Double Unders 
• 5 Toes to Bar 
• 3 Squat Cleans (155/105)

*RX+ Weights: (135/95) / (155/105) / (185/115) 

*CRX Weights: (185/115) / (205/125) / (225/135) 

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Cardio Option: For Time 

• 500 Meter Run

-Into-

2 Rounds 

• 45 Double Unders 
• 9 Toes to Bar 
• 18 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

• 500 Meter Run

-Into-

2 Rounds 

• 35 Double Unders 
• 7 Toes to Bar 
• 14 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

• 500 Meter Run 

-Into-

2 Rounds 

• 25 Double Unders 
• 5 Toes to Bar 
• 10 DB/KB Goblet Squats (50/35)(24K/16K)

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Strength Work: Bench Press 

4 Sets x 1 Rep

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

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the ceilings