WOD: Saturday, July 3rd, 2021

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• PVC Pass Throughs – 10 SLOW Reps
• PVC Lat/Shoulder Stretch – :30s Per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

• (9/7) Calorie Row/Bike/Runner 
• 3 Clean and Jerks (ascending weights)
• :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

• Buy In: 30 Burpees Over Bar

-Then-

5 Rounds 

• (16/12) Calorie Row/Bike/Runner 
• 8 Handstand Push ups 
• 8 Clean and Jerks (115/85)

-Then-

• Buy Out: 30 Burpees Over Bar

*HSPU Scale: 16 Hand Release Push Ups OR 8 Plyo Box HSPU

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Cardio Option: For Time 

• Buy In: 30 Burpees Over Bar

-Then-

5 Rounds 

• (16/12) Calorie Row/Bike/Runner 
• 8 Handstand Push ups 
• 16 Rage Balls (20/15)

-Then-

• Buy Out: 30 Burpees Over Bar

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Accessory Work: Weighted Strict Pull Ups 

4 Sets 

• 3 Weighted Strict Pull Ups 

-Rest :30s-

• Max Unweighted Strict Pull Ups 

-Rest 2 minutes-

*Increase your weight each set on the weighted strict pull ups 

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• :30s Hollow Hold