WOD: Saturday, June 29th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of High Knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute Per side

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Pre Game: 4 Rounds (12 Minute Cap)

  • Run the stairs
  • 3 Squat Snatches (ascending weights)
  • :15s Hollow Hold

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Workout: For Time

  • 400 Meter Run
  • 30 Ab-Mat Sit Ups
  • 12 Squat Snatches (135/95)

-30 Burpees Over the Bar-

  • 400 Meter Run 
  • 30 Ab-Mat Sit Ups
  • 10 Squat Snatches (135/95)

-30 Burpees Over the Bar-

  • 400 Meter Run
  • 30 Ab-Mat Sit ups
  • 8 Squat Snatches (135/95)

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Cardio Option: For Time

  • 400 Meter Run
  • 30 Ab-Mat Sit Ups
  • 30 Rage Balls (20/15)

-30 Burpees –

  • 400 Meter Run 
  • 30 Ab-Mat Sit Ups
  • 20 Rage Balls (20/15)

-30 Burpees-

  • 400 Meter Run
  • 30 Ab-Mat Sit ups
  • 10 Rage Balls (20/15)

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Strength: Bench Press

  • 5 Sets x 5 Reps w/ 2 second pause at the chest

*Build to a heavy set of 5 across the 5 sets

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Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Flutter Kicks