WOD: Tuesday, July 23rd, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• PVC Pass Throughs – 15 Reps
• PVC Lat Stretch – :30s Per side x 3

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Pre-Game: 4 Rounds (10 Minute Cap)

• Run the stairs
• 3 Push Press (ascending weights)
• :15s Hanging Knee Raise Hold

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Workout: For Time

2 Rounds

• 15 Burpees
• 12 Push Press (95/65)
• 9 Toes 2 Bar

-500 Meter Row / 400 Meter Runner / 1200 Meter Bike-

2 Rounds

• 12 Burpees
• 9 Push Press (115/85)
• 6 Toes 2 Bar

-500 Meter Row / 400 Meter Runner / 1200 Meter Bike-

2 Rounds

• 9 Burpees
• 6 Push Press (135/95)
• 3 Toes 2 Bar  

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Cardio Option: For Time

2 Rounds

• 15 Burpees
• 9 Atomic Sit Ups (25/15)
• 9 Toes 2 Bar

-500 Meter Row / 400 Meter Runner / 1200 Meter Bike-

2 Rounds

• 12 Burpees
• 6 Atomic Sit Ups (25/15)
• 6 Toes 2 Bar

-500 Meter Row / 400 Meter Runner / 1200 Meter Bike-

2 Rounds

• 9 Burpees
• 3 Atomic Sit Ups (25/15)
• 3 Toes 2 Bar

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Core: 4 Rounds

• 15 Ab-Wheels
• 30 Mountain Climbers