WOD: Sunday, July 4th, 2021

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Toe Touches – 10 SLOW Reps 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• Run to the end of the driveway
• 6 Deadlifts + 6 Alt Front Rack Lunges 
• :15s Hollow Hold 

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Workout: AMRAP x 21 Minutes

• Buy In: Run the Loop 

-Then, in remaining time AMRAP of:

• 12 Deadlifts (105/75)
• 10 Alt Front Rack Lunges (105/75)
• 8 Toes 2 Bar 

*Score is total rounds completed of the AMRAP 

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Cardio Option: AMRAP x 21 Minutes

• Buy In: Run the Loop 

-Then, in remaining time AMRAP of:

• 12 Russian KB Swings (24K/16K)
• 10 Alt KB Lunges (24K/16K)
• 8 Toes 2 Bar 

*Score is total rounds completed of the AMRAP 

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Skill Work: Double Unders 

• Beginners: Practice timing and linking reps
• Intermediate: Mini Flight Simulator 
• Advanced: Flight Simulator 

*Flight Simulators

Mini: 5-10-15-20-25-30-25-20-15-10-5 

Full: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*All sets must be unbroken 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Russian Twists (25/15)