WOD: Sunday, July 3rd, 2022

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ pause – 10 SLOW Reps (5 per side)
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 200 Meter Run 
• 3-5 Deadlifts (ascending weights) 

*Add in some DB Hang snatches to warm up that movement as well

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Workout: 3 Intervals (6 Min ON / :90s OFF) 

• Buy In: 400 Meter Run 

-In remaining time AMRAP of:

• 4 Deadlifts (225/155)
• 8 DB Hang Snatches (50/35)
• 24 Double Unders 

*DB Hang Snatches are 4 Per side / Alt is not mandatory 

*3 Separate Scores – One for each interval 

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Cardio Option: 3 Intervals (6 Min ON / :90s OFF) 

• Buy In: 400 Meter Run 

-In remaining time AMRAP of:

• 8 KB Deadlifts (24K/16K) 
• 8 DB Hang Snatches (50/35)
• 24 Double Unders 

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Core: 5 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold