WOD: Sunday, July 21st, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 6 Single Arm Devils Presses (ascending weights) *3 per side
  • 5 Broad Jumps

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Workout: AMRAP x 20 Minutes

  • Buy in: Run the Loop

-In remaining time, AMRAP of:

  • 10 Single Arm Devils Press (50/35)(24k/16k)
  • 15 Box Jumps (24″/20″)
  • 200 Meter Run

*5 Devils presses per side

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Cardio Option: AMRAP x 20 Minutes

  • Buy in: Run the “Loop”

-In remaining time, AMRAP of:

  • 10 Burpee Rage Balls (20/15)
  • 15 box Jumps (24″/20″)
  • 200 Meter Run

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Core: 5 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations