WOD: Tuesday, June 11th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute Per side 

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Pre Game: 4 Rounds

• Run the stairs
• 5 Power Snatches (ascending weights)
• 5 Tempo Push Ups

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Workout: For Time

• 400 Meter Run OR 500 Meter Row
• 21 Power Snatches (95/65)
• 21 Burpees over the Bar

• 300 Meter Run OR 400 Meter Row
• 15 Power Snatches (105/75)
• 15 Burpees over the Bar

• 200 Meter Run OR 300 Meter Row
• 9 Power Snatches (115/85)
• 9 Burpees over the Bar

*CRX: 21 P. Snatches (115/85), 15 (135/95), 9 (155/105)

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Cardio Option: For Time

• 400 Meter Run OR 500 Meter Row
• 42 Rage Balls (20/15)
• 21 Burpees over the Bar

• 300 Meter Run OR 400 Meter Row
• 30 Rage Balls (20/15)
• 15 Burpees over the Bar

• 200 Meter Run OR 300 Meter Row
• 18 Rage Balls (20/15)
• 9 Burpees over the Bar

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Skill Work: Handstand

• 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: 5 Rounds

• 20 Weighted Reach the Ceilings (25/15)
• 20 Flutter Kicks