WOD: Sunday, July 28th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Wrist Floor Stretch – :30s per side x 3

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Pre Game: 3 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 3 Hang Power Snatches (ascending weights)
  • :15s Hollow Hold

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Workout: 21 Minute Ladder

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 – etc…

  • Calorie Row / Bike / Runner
  • Hang Power Snatches (95/65)
  • Toes 2 Bar

*EVERY 2nd round complete a 200 Meter Run

*Runs are to be done after the round of: 6/12/18/24/30

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Cardio Option: 21 Minute Ladder

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 – etc…

  • Calorie Row / Bike / Runner
  • Rage Balls (20/15)
  • Toes 2 Bar

*EVERY 2nd round complete a 200 Meter Run

*Runs are to be done after round of: 6/12/18/24/30

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Core: 4 Rounds

  • 15 V-Ups
  • 30 Bicycle Crunches