WOD: Tuesday, June 27th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

3 Rounds 

  • 30 Double Unders 
  • 20 Weighted Ab-Mat Sit Ups (20/14)
  • 10 Shoulder to Overhead (135/95) 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

3 Rounds 

  • 10 Shoulder to Overhead (135/95) 
  • 20 Weighted Ab-Mat Sit Ups (20/14)
  • 30 Double Unders

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Cardio Option: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

3 Rounds 

  • 30 Double Unders 
  • 20 Weighted Ab-Mat Sit Ups (20/14)
  • 20 Med-Ball Push Press (20/14)

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

3 Rounds 

  • 20 Med-Ball Push Press (20/14)
  • 20 Weighted Ab-Mat Sit Ups (20/14)
  • 30 Double Unders

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches