WOD: Thursday, June 24th, 2021

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push ups 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• Run to the end of the driveway 
• 3 Shoulder to Overhead (ascending weights)
• 3 Strict Toes 2 Bar OR 5 Strict Hanging Knee Raises

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Wall Ball Run (20/14)

-Then in remaining time, AMRAP of:

• 4 Shoulder to Overhead (115/85)
• 6 Toes 2 Bar 
• 24 Double Unders 

*3 Total scores, one for each interval 

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Cardio Option: 3 Intervals ( 6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Wall Ball Run (20/14)

-Then in remaining time, AMRAP of:

• 4 Burpees 
• 6 Toes 2 Bar 
• 24 Double Unders 

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Core: 4 Rounds 

• 10 Banded Paloff Presses with hold
• 10 Banded Rotations