WOD: Tuesday, July 6th, 2021

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands / :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute 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: 3 Ladders 

12 – 8 – 4 

  • Burpees to a target 
  • Power Snatches (105/75)
  • Box Jump Overs (24”/20”)

*Between Ladders Complete:

  • 400 Meter Run 

*CRX: Power Snatches (115/85)

*Burpee target should be out of your reach 

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Cardio Option: 3 Ladders 

12 – 8 – 4 

  • Burpees to a target 
  • Rage Balls x 2 (20/15)
  • Box Jump Overs (24”/20”)

*Between Ladders Complete:

  • 400 Meter Run 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings