WOD: Sunday, July 17th, 2022

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s bottom of squat hold + :10s of jump squats 
• Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

• 100 Meter Run 
• 5 Overhead Squats (ascending weights) 
• 5 Med-Ball Squats + 5 Wall Balls 

——————————————————————————————————–

Workout: AMRAP x 18 Minutes 

• 21 Double Unders 
• 15 Wall Balls (20/14) 
• 9 Overhead Squats (115/85) 

*Every 3 Minutes (not including 0:00) complete: 

• 100 Meter Run 

*Score is total rounds + reps completed in 18 minutes 

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes 

• 21 Double Unders 
• 15 Wall Balls (20/14) 
• 9 Atomic Sit Ups (25/15) 

*Every 3 Minutes (not including 0:00) complete: 

• 100 Meter Run 

——————————————————————————————————–

Core: 5 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)