WOD: Sunday, June 27th, 2021

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Hip Stretch – 1 Min Per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway
  • 3 Power Snatches (ascending weights)
  • 5 Jump Squats   

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Workout: For Time 

2 Rounds 

  • 13 Box Jump Overs (24”/20”)
  • 11 Toes 2 Bar 
  • 9 Power Snatches (75/55)

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 11 Box Jump Overs (24”/20”)
  • 9 Toes 2 Bar 
  • 7 Power Snatches (95/65)

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 9 Box Jump Overs (24”/20”)
  • 7 Toes 2 Bar 
  • 5 Power Snatches (115/85)

*Make sure you switch plates and you’re not loading up on 10’s

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Cardio Option: For Time 

2 Rounds 

  • 13 Box Jump Overs (24”/20”)
  • 11 Toes 2 Bar 
  • 11 Rage Balls (20/15)

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 11 Box Jump Overs (24”/20”)
  • 9 Toes 2 Bar 
  • 9 Rage Balls (20/15)

-Then-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 9 Box Jump Overs (24”/20”)
  • 7 Toes 2 Bar 
  • 7 Rage Balls (20/15)

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold