WOD: Sunday, June 2nd, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Lat Stretch – 1 Minute Per side

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Pre Game: 9 Minute EMOM

  • Min 1: (7/5) Calorie Row/Bike/Runner
  • Min 2: 5 Hang Power Snatches (ascending weights)
  • Min 3: 1 Round of Mini Cindy

*Mini Cindy = 3 Pull ups / 6 Push ups / 9 Air Squats

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Workout: For Time

  • (40/35) Calorie Row/Bike/Runner
  • 20 Hang Power Snatches (95/65)
  • 4 Rope Climbs
  • (30/25) Calorie Row/Bike/Runner
  • 15 Hang Power Snatches (95/65)
  • 3 Rope Climbs
  • (20/15) Calorie Row/Bike/Runner
  • 10 Hang Power Snatches (95/65)
  • 2 Rope Climbs

*Rope Climb Scale= 2:1 Rope Ascents (8-6-4) OR 3:1 Strict Pull ups (12-9-6)

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Cardio Option: For Time

  • (40/35) Calorie Row/Bike/Runner
  • 40 Rage Balls (20/15)
  • 4 Rope Climbs
  • (30/25) Calorie Row/Bike/Runner
  • 30 Rage Balls (20/15)
  • 3 Rope Climbs
  • (20/15) Calorie Row/Bike/Runner
  • 20 Rage Balls (20/15)
  • 2 Rope Climbs

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Skill: Handstands

  • 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

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Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold