WOD: Sunday, July 24th, 2022

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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 

  • (9/7) Calorie Row OR Bike 
  • 5 Squat Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: Ladder + For Time 

Part A – 12 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, etc..

  • Calorie Row OR Bike
  • Toes to Bar 
  • Squat Snatches (105/75) 

-Rest 2 Minutes-

Part B – For Time 

  • (15/12) Calorie Row OR (12/9) Cal Bike 
  • 12 Toes to Bar 
  • 9 Squat Snatches (105/75)
  • 100 Meter Run 

*Two Scores:

  • Last Full round completed + partial reps for Part A 
  • Time to complete Part B 

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Cardio Option: Ladder + For Time 

Part A – 12 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, etc..

  • Calorie Row OR Bike
  • Toes to Bar 
  • KB Goblet Squats (24K/16K)

-Rest 2 Minutes-

Part B – For Time 

  • (15/12) Calorie Row OR (12/9) Cal Bike 
  • 12 Toes to Bar 
  • 15 KB Goblet Squats (24K/16K) 
  • 100 Meter Run 

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Russian Twists (25/15)