WOD: Tuesday, August 27th, 2024

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of shoulder taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Clean and Jerks (ascending weights) 
• :10s Dead Hang from pull up bar 

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Workout: For Time 

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

3 Rounds 

• 10 Toes to Bar 
• 5 Clean and Jerks (135/95) 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

3 Rounds 

• 5 Clean and Jerks (135/95) 
• 10 Toes to Bar 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

*RX+: 5 Clean and Jerks (155/105) 

*CRX: 5 Clean and Jerks (185/115) 

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Cardio Option: For Time 

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

3 Rounds 

• 10 Toes to Bar 
• 10 DB Hang Clean and Jerks (50/35) *5 per side

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

3 Rounds 

• 10 DB Hang Clean and Jerks (50/35) *5 per side
• 10 Toes to Bar 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold