WOD: Monday, July 11th, 2022

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Bird Dogs w/ pause – 10 SLOW Reps (5 per side)
• Pigeon Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

• 3 Sets x 2 Reps @ 90% of 1RM 
• 2 Sets x 1 Rep @ 95% of 1RM 

*Heavy week, really focus on your warm up sets! 

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Workout: For Time 

• Buy In: 30 2FOR1 Wall Balls (20/14) 

-Into-

15 – 12 – 9 

• Deadlifts (155/105) 
• Toes to Bar 

-Then-

• 400 Meter Run

-Then-

9 – 12 – 15 

• Deadlifts (155/105)
• Toes to Bar 

-Into-

• Buy Out: 30 2FOR1 Wall Balls (20/14) 

*2FOR1 Wall Ball Rep= 1 Med-Ball Squat + 1 Wall Ball 

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Cardio Option:  For Time 

• Buy In: 30 2FOR1 Wall Balls (20/14) 

-Into-

15 – 12 – 9 

• Calorie Row 
• Toes to Bar 

-Then-

• 400 Meter Run

-Then-

9 – 12 – 15 

• Calorie Row 
• Toes to Bar 

-Into-

• Buy Out: 30 2FOR1 Wall Balls (20/14) 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Russian Twists (25/15)