WOD: Saturday, June 8th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high Knees, butt kicks, lateral hops
  • Banded Shoulder Stretch – 1 Minute per side

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Pre Game: 4 Rounds (12 Minute Cap)

  • 30 Double Unders
  • 5 Shoulder to Overhead (ascending weights)
  • 5 Broad Jumps

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Workout: AMRAP x 24 Minutes

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

  • Shoulder to Overhead (135/95)
  • Box Jump Overs (24″/20″)

*Every 2 Rounds complete a 300 Meter Run

**Run after rounds 6, 12, 18, 24, 30 etc…

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Cardio Option: AMRAP x 24 Minutes

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

  • American KB Swings (24k/16k)
  • Box Jump Overs (24″/20″)

*Every 2 Rounds complete a 300 Meter Run

**Run after rounds 6, 12, 18, 24, 30 etc…

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Strength: Bench Press

  • 4 sets x 3 Reps / Work to a heavy triple

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold