WOD: Tuesday, July 12th, 2022

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW Shoulder taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row or Bike 
  • 5 Shoulder to overhead (ascending weights) 
  • 5 Jump Squats

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Workout: For Time 

  • (24/21) Calorie Row OR (21/18) Calorie Bike 
  • 21 Shoulder to Overhead (105/75) 

-Then-

  • 15 Burpee Box Jumps (24”/20”)

-Then-

  • (21/18) Calorie Row OR (18/15) Calorie Bike 
  • 18 Shoulder to Overhead (115/85) 

-Then-

  • 15 Burpee Box Jumps (24”/20”)

-Then-

  • (18/15) Calorie Row OR (15/12) Calorie Bike 
  • 15 SHoulder to Overhead (135/95) 

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Cardio Option: For Time 

  • (24/21) Calorie Row OR (21/18) Calorie Bike 
  • 42 Med-Ball Push Press (20/14)

-Then-

  • 15 Burpee Box Jumps (24”/20”)

-Then-

  • (21/18) Calorie Row OR (18/15) Calorie Bike 
  • 36 Med-Ball Push Press (20/14)

-Then-

  • 15 Burpee Box Jumps (24”/20”)

-Then-

  • (18/15) Calorie Row OR (15/12) Calorie Bike 
  • 30 Med-Ball Push Press (20/14)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations