WOD: Tuesday, July 20th, 2021
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Bird Dogs – 10 SLOW Reps (5 per side)
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 100 Meter Run
- 3 Clusters (ascending weights)
- 5 Jump Squats
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Workout: Every 5 Minutes x 4 Rounds
- 300 Meter Run
- 12 Box Jump Overs (24”/20”)
-In remaining time max reps of:
- Clusters (115/85)
*CRX: 9 Box Jump Overs (30”/24”) / Clusters (155/105)
*Score is total # of clusters completed across all 4 rounds
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Cardio Option: Every 5 Minutes x 4 Rounds
- 300 Meter Run
- 12 Box Jump Overs (24”/20”)
-In remaining time max reps of:
- Med-Ball Squat Cleans (20/14)
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Skill Work: Double Unders
- Beginner: Focus on timing of your wrists and your bound
- Intermediate: EMOM x 5-8 Minutes of 20-30 Unbroken Reps
- Advanced: EMOM 5-8 Minutes of 40-50 Unbroken Reps
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Core: 4 Rounds
- 10 Banded Paloff Presses w/ :03s hold
- 10 Banded Rotations
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