WOD: Sunday, June 26th, 2022

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Minute Cap) 

• 100 Meter Run 
• 5 Squat Snatches (ascending weights)
• :15s Plank on Hands 

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Workout: Every 3 Minutes x 6 Rounds 

• 100 Meter Run 
• 15 Med-Ball Push Press (20/14) 

-In remaining time max reps of: 

• Odd Rounds (1,3,5): Squat Snatches (105/75) 
• Even Rounds (2,4,6): Double Unders 

*Two scores – One for all 3 rnds of SS and DU 

*CRX: Squat Snatches (135/95) 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 100 Meter Run 
• 15 Med-Ball Push Press (20/14) 

-In remaining time max reps of: 

• Odd Rounds (1,3,5): Alt DB Squat Snatches (50/35)
• Even Rounds (2,4,6): Double Unders 

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 20 KB Pull Throughs (16K/12K)