WOD: Tuesday, July 6th, 2021
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
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