WOD: Tuesday, August 9th, 2022

Warm-up: Group Dynamic

• Plank-Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps 
• Banded Lat/Samson 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 

• Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds 

• (15/12) Calorie Row OR (12/9) Calorie Bike 
• 12 Burpees Over Bar 
• 9 Shoulder to Overhead (135/95) 

-Then-

• Buy Out: 50 Med-Ball Switches (20/14) 

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Cardio Option: For Time 

• Buy In: 50 Med-Ball Switches (20/14)

-Then-

4 Rounds 

• (15/12) Calorie Row OR (12/9) Calorie Bike 
• 12 Burpees Over Bar 
• 15 Med-Ball Push Press (20/14) 

-Then-

• Buy Out: 50 Med-Ball Switches (20/14) 

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Core: 4 Rounds 

• 30 Russian Twists (25/15) 
• 30 Flutter Kicks