WOD: Sunday, July 18th, 2021

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of air squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • 5 SLOW Push Ups

*If raining sub: 150 Meter Row OR 300 Meter Bike 

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Workout: AMRAP Repeats x 3 

AMRAP x 9 Minutes 

  • 12 Wall Balls (20/14)
  • 6 Burpees Over Bar 
  • 6 Squat Cleans (95/65)

-Rest :90s-

AMRAP x 7 Minutes 

  • 10 Wall Balls (20/14)
  • 5 Burpees Over Bar 
  • 5 Squat Cleans (115/85)

-Rest :90s- 

AMRAP x 5 Minutes 

  • 8 Wall Balls (20/14)
  • 4 Burpees Over Bar 
  • 4 Squat Cleans (135/95)

*3 Total scores – one for each AMRAP 

*CRX: (115/85), (135/95), (155/105) 

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Cardio Option: AMRAP Repeats x 3 

AMRAP x 9 Minutes 

  • 12 Wall Balls (20/14)
  • 6 Burpees 
  • 12 Rage Balls (20/15)

-Rest :90s-

AMRAP x 7 Minutes 

  • 10 Wall Balls (20/14)
  • 5 Burpees Over Bar 
  • 10 Rage Balls (20/15)

-Rest :90s- 

AMRAP x 5 Minutes 

  • 8 Wall Balls (20/14)
  • 4 Burpees Over Bar 
  • 8 Rage Balls (20/15)

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Core: 5 Rounds 

  • 20 Weighted reach the ceilings (25/15)
  • 20 Kick the ceilings