WOD: Sunday, June 25th, 2023
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 100 Meter Run / 150 Meter Row / 300 Meter Bike
- 5 Power Snatches (ascending weights)
- 3 Strict Pull Ups
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Workout: Ladder + For Time
Part A – 12 Minute Ladder
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, etc…
- Lateral Pogo Burpees
- Power Snatches (95/65)
- Pull Ups
-Rest 2 Minutes-
Part B – For Time
- 12 Lateral Pogo Burpees
- 10 Power Snatches (95/65)
- 12 Lateral Pogo Burpees
*2 Scores:
- Last Full round completed + partial reps for Part A
- Time for Part B
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Cardio Option: Ladder + For Time
Part A – 12 Minute Ladder
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, etc…
- Lateral Pogo Burpees over Rage Ball
- Rage Balls (20/15)
- Pull Ups
-Rest 2 Minutes-
Part B – For Time
- 12 Lateral Pogo Burpees over RB
- 20 Rage Balls (20/15)
- 12 Lateral Pogo Burpees over RB
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Core: 5 Rounds
- 20 Alt Single Leg V-Ups
- 20 Flutter Kicks
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