WOD: Sunday, June 30th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps 
• PVC Pass Throughs – 15 Reps
• Frog Stretch – 1:30 Hold

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Pre-Game: 3 Rounds (10 Minute Cap)

• (7/5) Calorie Row/Bike/Runner
• 3 Shoulder to Overhead (ascending weights)
• 5 KB Goblet Squats (16k/12k)

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Workout: For Time

3 Rounds

• 18 Wall Balls (20/14)
• 12 Shoulder to Overhead (95/65)
• 9 Calorie Row/Bike/Runner

-300 Meter Single Arm Farmers Carry (24k/16k)(50/35)-

3 Rounds

• 9 Calorie Row/Bike/Runner
• 12 Shoulder to Overhead (95/65)
• 18 Wall Balls (20/14)

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Cardio Option: For Time

3 Rounds

• 18 Wall Balls (20/14)
• 24 Hand Release Push Ups
• 9 Calorie Row/Bike/Runner

-300 Meter Single Arm Farmers Carry (24k/16k)(50/35)-

3 Rounds

• 9 Calorie Row/Bike/Runner
• 24 Hand Release Push Ups
• 18 Wall Balls (20/14)

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Core: 4 Rounds

• 30 Russian Twists (25/15)
• :30s Hollow Hold