WOD – Sat, Aug 23
Intent
Warm Up (Checkmark)
General (0:00–8:00):
P1: :30 Row
P2: :30 jumping jack
3 rounds
Then:
2 Rounds:
- 10 Push-Ups
- 10 Ring Rows
- 5 Slow and controlled air squat
- 5 Jumping Air Squats
- :30 Row or Bike
Specific (8:00–13:00):
Primer Flow:(3 rounds lead by class)
- 5 Deadlift
- 5 Power Cleans
- 5 Burpees
- 5 Box Jumps
- 5 Pull-Ups or scaled option
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (15:00–45:00):
AMRAP 30 – Partners Alternate after each completes a movement in full:
8 Power Cleans (115/75)
8 lateral bar Burpees
8 Box Jumps (24/20)
8 Pull-Ups
Goal: 6+ rounds each
Intermediate: 95/65, banded pull-ups
Baseline: 65/45, ring rows, step-ups
Cool Down (Checkmark)
(45:00–55:00):
2 Rounds:
- 15 Band Pull-Aparts
- :30 Wall Hamstring Stretch
- :30 Forward Fold
Classic partner pacing. You-go-I-go format with each movement. High energy, fast turnover, and a fun mix of monostructural + functional fitness. Rest won’t be long, but it will be just enough to keep an aggressive cycle rate throughout this throwdown!