WOD: Sunday, June 19th, 2022

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s of bottom of squat hold – :10s of air squats 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 250 Meter Row / 200 Meter Run / 600 Meter Bike 
• 5 Overhead Squats (ascending weights) 

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Workout: For Time 

• 800 Meter Run / 1000 Meter Row / 2400 Meter Bike 
• 40 Alt Med-Ball Box Step Ups (20/14) 
• 20 Overhead Squats (105/75) 

-Then-

• 400 Meter Run / 500 Meter Row / 1200 Meter Bike 
• 30 Alt Med-Ball Box Step Ups (20/14) 
• 15 Overhead Squats (105/75) 

-Then-

• 200 Meter Run / 250 Meter Row / 600 Meter Bike 
• 20 Alt Med-Ball Box Step Ups (20/14) 
• 10 Overhead Squats (105/75) 

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Cardio Option: For Time 

• 800 Meter Run / 1000 Meter Row / 2400 Meter Bike 
• 40 Alt Med-Ball Box Step Ups (20/14) 
• 20 Atomic Sit Ups (25/15)

-Then-

• 400 Meter Run / 500 Meter Row / 1200 Meter Bike 
• 30 Alt Med-Ball Box Step Ups (20/14) 
• 15 Atomic Sit Ups (25/15)

-Then-

• 200 Meter Run / 250 Meter Row / 600 Meter Bike 
• 20 Alt Med-Ball Box Step Ups (20/14) 
• 10 Atomic Sit Ups (25/15)

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Core: 5 Rounds 

• 15 V-Ups 
• 30 Flutter Kicks