WOD: Sunday, June 23rd, 2019

Posted by & filed under .

Warm-up: Group Dynamic

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

——————————————————————————————————–

Pre Game: 3 Rounds (12 Minute time Cap)

  • 200 Meter Run
  • 3 Single Arm DB/KB Snatches (ascending weights) *Per side
  • 5 Deadlifts (ascending weights)

——————————————————————————————————–

Workout: 4 Rounds

  • 300 Meter Run
  • 12 Deadlifts (155/105)
  • 60 Double Unders
  • 12 Single Arm DB/KB Snatches (50/35)(24k/16k)

*Single Arm Snatches are 6 Reps per side

——————————————————————————————————–

Cardio Option: 4 Rounds

  • 300 Meter Run
  • 24 Russian KB Swings (24k/16k)
  • 60 Double Unders
  • 12 Calorie Row OR Bike

——————————————————————————————————–

Core: 5 Rounds

  • 30 Bicycle Crunches
  • 30 Russian Twists (25/15)