WOD: Tuesday, June 29th, 2021

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner 
• 3 Hang Power Snatches (ascending weights) 
• :15s Plank on Hands 

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Workout: 3 Intervals 

• 2 Minutes Max Calorie Row/Bike/Runner

-Rest :30s-

4 Minute AMRAP

• 4 Hang Power Snatch (105/75) 
• 12 Med-Ball Push Press (20/14)

-Rest 2 Minutes- 

*Two Scores, one for best round of calories and one for best AMRAP score

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Cardio Option: 3 Intervals 

• 2 Minutes Max Calorie Row/Bike/Runner

-Rest :30s-

4 Minute AMRAP

• 8 DB Hang Power Snatch (50/35)
• 12 Med-Ball Push Press (20/14)

-Rest 2 Minutes- 

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Core: 5 Rounds 

• 30 Bicycle Crunches 
• 30 Flutter Kicks