WOD: Sunday, June 16th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC Pass Throughs – 15 Reps
• Couch Stretch – 1 Minute per side

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Pre Game: 3 Rounds

• 25 Double Unders
• 5 Squat Snatches (ascending weights) 
• :20s Wall Sit

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Workout: AMRAP x 21 Minutes

• Buy In: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

-Then in remaining time, AMRAP of:

• 7 Squat Snatches (95/65)
• 14 Alternating Pistol Squats
• 200 Meter Run

*Pistol Squat Modification/Scale = 14 KB/DB Goblet Squats (50/35)(24k/16k)

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Cardio Option: AMRAP x 21 Minutes

• Buy In: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

-Then in remaining time, AMRAP of:

• 7 Burpee Rage Balls (20/15)
• 14 Alternating Pistol Squats
• 200 Meter Run

*Pistol Squat Modification/Scale = 14 KB/DB Goblet Squats (50/35)(24k/16k)

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Core: 5 Rounds

• 20 Weighted Reach the ceilings (25/15)
• 20 Kick the ceilings