WOD: Thursday, June 22nd, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High knees, lateral hops, burpees 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row/Bike/Runner/Ski (increasing intensity) 
  • Min2: 3 Hang Clean and Jerks (ascending weights)
  • Min3: 5 SLOW Knee Raises + :15s Hanging Knee Raise Hold

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Workout: AMRAP x 20 Minutes 

  • 13 Box Jump Overs (24”/20”) 
  • 9 Toes to Bar 
  • 5 Hang Clean and Jerk (135/95)

*Every 4 Minutes (not including 0:00) complete:

  • (13/9) Calorie Row/Bike/Runner/Ski 

*Score is total rounds + reps completed in 20 minutes

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Cardio Option: AMRAP x 20 Minutes 

  • 13 Box Jump Overs (24”/20”) 
  • 9 Toes to Bar 
  • 5 DB Hang Clean and Jerk (50/35) *per side

*Every 4 Minutes (not including 0:00) complete:

  • (13/9) Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses
  • 10 Banded Rotations