WOD: Tuesday, June 8th, 2021

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In the remaining time, climb the ladder:

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – etc… 

  • Half Burpees 
  • Hang Power Cleans (105/75) 
  • Toes 2 Bar 

*CRX: Hang Power Cleans (135/95) 

*Raining Machine Sub: 2000 Meter Row OR 3600 Meter Bike 

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Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In the remaining time, climb the ladder:

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – etc… 

  • Half Burpees 
  • Russian KB Swings (24k/16k) 
  • Toes 2 Bar 

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Core: 4 Rounds 

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