WOD: Tuesday, June 25th, 2019

Warm-up: Group Dynamic

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

——————————————————————————————————-

Pre-Game: 3 Rounds (10 min cap)

  • Run the stairs
  • 3 Power Snatches (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

——————————————————————————————————-

Workout: For Time 

  • Buy In: 800 Meter Run

-Then-

9 – 15 – 21 – 15 – 9

  • Power Snatches (105/75)
  • Calorie Row/Bike/Runner
  • Handstand Push Ups

-Then-

  • Buy Out: 800 Meter Run

*HSPU Scale/Modification: 2:1 Hand Release Push Ups (18-30-42-30-18) 

——————————————————————————————————–

Cardio Option: For Time

  • Buy In: 800 Meter Run

-Then-3

9 – 15 – 21 – 15 – 9

  • Burpee Rage Balls (20/15)
  • Calorie Row/Bike/Runner
  • Handstand Push Ups

-Then-

  • Buy Out: 800 Meter Run

——————————————————————————————————–

Core: 4 Rounds

  • 30 Flutter Kicks
  • 30 Russian Twists (25/15)