WOD: Monday, June 21st, 2021

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat-Hip Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Power Snatches (ascending weights) 
• 5 Jump Squats 

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Workout: For Time 

• Buy In: 50 Wall Balls (20/14)

-Then-

3 Rounds 

• 10 Burpee Box Jumps (24”/20”)
• 10 Power Snatches (105/75) 
• 300 Meter Run 

-Then-

• Buy Out: 50 Wall Balls (20/14)

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Cardio Option: For Time 

• Buy In: 50 Wall Balls (20/14)

-Then-

3 Rounds 

• 10 Burpee Box Jumps (24”/20”)
• 20 Alternating DB Snatches (50/35)
• 300 Meter Run 

-Then-

• Buy Out: 50 Wall Balls (20/14)

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Endurance Work: Assault Bike Tabata 

8 Sets 

• :20s on – :10s off for max calories 

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Core: 4 Rounds 

• 20 Alternating Single Leg V-Ups
• 20 Russian Twists (25/15)