WOD: Tuesday, June 2nd, 2019

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of high knees, butt kicks, lateral hops
• Banded Shoulder Stretch – 1 Minute Per side

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Pre Game: 4 Rounds (12 Minute Cap)

• Run the stairs
• 3 Hang Power Snatches (ascending weights)
• 5 Broad Jumps

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Workout: AMRAP Repeats (2 Minute Rest B/W)

AMRAP x 7 Minutes

• Buy In: 500 Meter Run

-In remaining time, AMRAP of:

• 42 Double Unders
• 12 Box Jump Overs (24”/20”)
• 9 Hang Power Snatches (95/65)

AMRAP x 7 Minutes

• Buy In: 500 Meter Run

-In remaining time, AMRAP of:

• 36 Double Unders
• 9 Box Jump Overs (24”/20”)
• 6 Hang Power Snatches (115/85)

AMRAP x 7 Minutes

• Buy In: 500 Meter Run

-In remaining time, AMRAP of:

• 21 Double Unders
• 6 Box Jump Overs (24”/20”)
• 3 Hang Power Snatches (135/95)

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Cardio Option: AMRAP Repeats (2 Minute Rest B/W)

AMRAP x 7 Minutes

• Buy In: 500 Meter Run

-In remaining time, AMRAP of:

• 42 Double Unders
• 12 Box Jump Overs (24”/20”)
• 12 Burpee Rage Balls (20/15)

AMRAP x 7 Minutes

• Buy In: 500 Meter Run

-In remaining time, AMRAP of:

• 36 Double Unders
• 9 Box Jump Overs (24”/20”)
• 9 Burpee Rage Balls (20/15)

AMRAP x 7 Minutes

• Buy In: 500 Meter Run

-In remaining time, AMRAP of:

• 21 Double Unders
• 6 Box Jump Overs (24”/20”)
• 6 Burpee Rage Balls (20/15)

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Core: 4 Rounds

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