WOD: Tuesday, July 26th, 2022

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Warm-up: Group Dynamic

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

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Pre-Game: 9 Minute EMOM 

  • Min1: 100 Meter Run 
  • Min 2: 5 Hang Power Snatches (ascending weights)
  • Min 3: :20s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 21 Minutes 

  • 300 Meter Run 
  • 10 Hang Power Snatches (105/75) 
  • 30 Double Unders 
  • 10 Handstand Push Ups 

*CRX: 5 Wall Walks 

*Handstand Push Up Scaling Options:

  • 10 Plyo Box HSPU 
  • 15 Hand Release Push Ups 
  • 20 Med-Ball Push Press (20/14) 

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Cardio Option: AMRAP x 21 Minutes 

  • 300 Meter Run 
  • 10 DB Hang Power Snatches (50/35) 
  • 30 Double Unders 
  • 10 Handstand Push Ups 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-Inch Hold