WOD: Friday, August 30th, 2024

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

• Establish a new 1 Rep Max 

*Focus on technique during warm up sets 

*Make smart jumps when bar gets on the heavy side 

*Finish the cycle strong! 

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Workout: Every 5 Minutes x 3 Rounds 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
• 10 DB Box Step Overs (50/35) 

-In remaining time complete max:

• Wall Walks 

*DB must be in the suitcase position 

*Score is total # of wall walks completed across all 3 rounds 

*Wall Walk Scaling Options:

• Scale distance 
• Plyo Box Wall Walks 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions