WOD: Thursday, July 1st, 2021

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Warm-up: Group Dynamic

  • Plank/Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of shoulder taps 
  • Banded Lat/Hip Stretch – 1 Minute per side

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner 
  • 5 Shoulder to overhead (ascending weights)
  • 3 Strict Pull Ups + :10s Chin over bar hold 

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Workout: 10 Rounds 

  • 6 Pull Ups 
  • 6 Shoulder to Overhead (105/75)
  • 36 Double Unders 

*Every 3 Minutes (NOT INCLUDING 0:00) complete:

  • (12/9) Calorie Row OR (9/6) Calorie Bike/Runner

RX+ : 6 Chest 2 Bar Pull Ups / 6 S2OH (135/95)

CRX: 3 Bar/Ring Muscle Ups / 6 S2OH (135/95) 

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Cardio Option: 10 Rounds 

  • 6 Pull Ups 
  • 12 DB/KB Shoulder to Overhead (50/35)
  • 36 Double Unders 

*Every 3 Minutes (NOT INCLUDING 0:00) complete:

  • (12/9) Calorie Row OR (9/6) Calorie Bike/Runner 

*DB/KB S2OH is 6 per side 

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Endurance: Burpee + Assault Bike 

3 Sets 

  • 10 Burpees AFAP

-Into-

  • :20s Max Effort Assault Bike 

-Rest 2-3 Minutes and repeat for a total of 3 sets-

*Record your calories each round 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 Side Crunches