WOD: Saturday, August 31st, 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 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Cleans (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

1 Round 

• 400 Meter Run 
• 20 Hang Power Cleans (95/65)
• 20 Pull Ups 

-Into-

2 Rounds 

• 200 Meter Run 
• 10 Hang Power Cleans (115/85)
• 10 Pull Ups 

-Into-

4 Rounds 

• 100 Meter Run (BACK STAIRS)
• 5 Hang Power Cleans (135/95) 
• 5 Pull Ups 

*RX+ Gymnastics OR Weights OR BOTH:

• Chest 2 Bar Pull Ups (same reps) 
• (115/85) / (135/95) / (155/105) 

*CRX Gymnastics AND Weights: 

• Chest 2 Bar Pull Ups (same Reps)  
• 20 @ (135/95) / 10 @ (155/105) / 5 @ (185/115) 

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Cardio Option: For Time 

1 Round 

• 400 Meter Run 
• 32 Russian KB Swings (24K/16K)
• 20 Pull Ups 

-Into-

2 Rounds 

• 200 Meter Run 
• 16 Russian KB Swings (24K/16K)
• 10 Pull Ups 

-Into-

4 Rounds 

• 100 Meter Run (BACK STAIRS)
• 8 Russian KB Swings (24K/16K)
• 5 Pull Ups 

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Strength Work: Bench Press 

• Establish a new 1 Rep Max 

*Make sure you have a spotter nearby 

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Core: 4 Rounds 

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