WOD: Thursday, July 7th, 2022

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• 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) 

• 100 Meter Run 
• 3 Power Snatches (ascending weights) 
• :15s Hanging Knee Raise hold 

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Workout: Every 7 Minutes x 3 Rounds 

• Buy In: 300 Meter Run 

-In remaining time, AMRAP of:

• 5 Box Jumps (24”/20”)
• 5 Power Snatches (105/75) 
• 5 Toes to Bar 

*CRX: 5 BJ’s (30”/24”) / 5 PS (135/95) 

*Each intervals score starts back at 0

*3 Seperate Scores – Rounds + Reps for each interval

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Cardio Option: Every 7 Minutes x 3 Rounds 

• Buy In: 300 Meter Run 

-In remaining time, AMRAP of:

• 5 Box Jumps (24”/20”)
• 5 Burpee Rage-Balls (20/15) 
• 5 Toes to Bar 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the ceilings