WOD: Tuesday, June 25th, 2019

Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds (10 min cap)

• Run the stairs
• 3 Power Snatches (ascending weights)
• :15s Handstand Hold OR Plank on Hands

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Workout: For Time 

• Buy In: 800 Meter Run

-Then-

9 – 15 – 21 – 15 – 9

• Power Snatches (105/75)
• Calorie Row/Bike/Runner
• Handstand Push Ups

-Then-

• Buy Out: 800 Meter Run

*HSPU Scale/Modification: 2:1 Hand Release Push Ups (18-30-42-30-18) 

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Cardio Option: For Time

• Buy In: 800 Meter Run

-Then-3

9 – 15 – 21 – 15 – 9

• Burpee Rage Balls (20/15)
• Calorie Row/Bike/Runner
• Handstand Push Ups

-Then-

• Buy Out: 800 Meter Run

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Core: 4 Rounds

• 30 Flutter Kicks
• 30 Russian Twists (25/15)