WOD: Sunday, June 12th, 2022

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push ups 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row OR Bike 
• 3 Power Snatches (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

——————————————————————————————————–

Workout: 2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

• 2 Strict Handstand Push Ups 
• 4 Power Snatches (115/85) 
• 6 Lateral Pogo Burpees 

-Rest 2 Minutes and Repeat- 

*4 Total Scores – 2 For Cals and 2 For Rounds + Reps 

Handstand Push Up Modifications: 

• 2 Plyo Box HSPU 
• 4 Med-Ball Push Press (20/14)
• 4 Hand Release Push Ups 

——————————————————————————————————–

Cardio Option: 2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

• 2 Strict Handstand Push Ups 
• 4 Alt DB Power Snatches (50/35)
• 6 Lateral Pogo Burpees over DB

-Rest 2 Minutes and Repeat- 

——————————————————————————————————–

Core: 4 Rounds 

• 20 Alt Single Leg V-ups
• 20 KB Pull Throughs (16K/12K)