WOD: Friday, June 25th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Lunge and Twist – 10 Reps (5 Per side)
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes

  • Min 1: :45s Row/Bike/Runner 
  • Min 2: 6 Alt Front Rack Lunges (ascending weights)
  • Min 3: 6 Alt Single Arm Devils Press 

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Workout: 4 Rounds (1 Minute Stations / :15s of Transition)

  • Station 1: Max Alt Front Rack Lunges (95/65)
  • Station 2: Max Alt Single Arm Devils Press (50/35)
  • Station 3: Max Calorie Row/Bike/Runner
  • Station 4: Rest 

*Each station starts with a buy in of 3 Half Burpees

*Score is an accumulation across all 3 working stations

*Reset at 0 each new round (4 total scores) 

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Cardio Option: 4 Rounds (1 Minute Stations / :15s of Transition)

  • Station 1: Max Med-Ball Lunges (20/14)
  • Station 2: Max Alt Single Arms Devils Press (50/35)
  • Station 3: Max Calorie Row/Bike/Runner
  • Station 4: Rest 

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Accessory Work: Handstand Practice 

  • Work on handstand holds (freestanding or against the wall)
  • Handstand Walks
  • Handstand Push ups (or negatives to build strength) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions