WOD: Tuesday, June 11th, 2019

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side 

——————————————————————————————————–

Pre Game: 4 Rounds

  • Run the stairs
  • 5 Power Snatches (ascending weights)
  • 5 Tempo Push Ups

——————————————————————————————————–

Workout: For Time

  • 400 Meter Run OR 500 Meter Row
  • 21 Power Snatches (95/65)
  • 21 Burpees over the Bar
  • 300 Meter Run OR 400 Meter Row
  • 15 Power Snatches (105/75)
  • 15 Burpees over the Bar
  • 200 Meter Run OR 300 Meter Row
  • 9 Power Snatches (115/85)
  • 9 Burpees over the Bar

*CRX: 21 P. Snatches (115/85), 15 (135/95), 9 (155/105)

——————————————————————————————————–

Cardio Option: For Time

  • 400 Meter Run OR 500 Meter Row
  • 42 Rage Balls (20/15)
  • 21 Burpees over the Bar
  • 300 Meter Run OR 400 Meter Row
  • 30 Rage Balls (20/15)
  • 15 Burpees over the Bar
  • 200 Meter Run OR 300 Meter Row
  • 18 Rage Balls (20/15)
  • 9 Burpees over the Bar

——————————————————————————————————–

Skill Work: Handstand

  • Accumulate 3 Minutes in a handstand hold 
  • 5 sets x 5 Reps of Strict Handstand Push ups
  • 4 Sets x 25 ft Handstand Walk

*Pick one based on your skill level, scale if necessary

——————————————————————————————————–

Core: 5 Rounds

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Flutter Kicks