WOD: Tuesday, August 9th, 2022

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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