WOD: Sunday, August 22nd, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Hang Power Cleans (ascending weights) 
  • :20s Plank on hands 

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Workout: 3 Rounds (1 Minute Stations / :15s Transition)

  • Station1: Max Atomic Sit Ups (25/15)
  • Station2: Max Hang Power Cleans (105/75)
  • Station3: Max Double Push Up Burpees 
  • Station4: Max Calorie Row/Bike/Runner
  • Station5: Rest 

*Score is an accumulation between all working stations

*3 Total Scores – One for each round 

*Double Push up burpee – 1 Push Up + 1 Burpee = 1 Rep

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Cardio Option: 3 Rounds (1 Minute Stations / :15s Transition)

  • Station1: Max Atomic Sit Ups (25/15)
  • Station2: Max Russian KB Swings (24K/16K)
  • Station3: Max Double Push Up Burpees 
  • Station4: Max Calorie Row/Bike/Runner
  • Station5: Rest 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations