WOD: Thursday, June 29th, 2023

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • PVC Pass Through – 10 SLOW Reps
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway (150 M Runner)
  • 3 Hang Power Snatches (ascending weights)
  • 6 Bodyweight Box Step Overs 

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Workout: AMRAP x 21 Minutes 

  • Buy In: Run the loop 

-in remaining time, AMRAP of:

  • 4 Hang Power Snatches (115/85)
  • 8 DB Box Step Overs (50/35)(24”/20”)
  • (16/12) Cal Row OR (12/8) Cal Bike 

*Score is total # of rounds + reps completed in remaining time

*DB must be held in the suitcase position on the step overs

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Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the loop 

-in remaining time, AMRAP of:

  • 8 Rage Balls (20/15)
  • 8 DB Box Step Overs (50/35)(24”/20”)
  • (16/12) Cal Row OR (12/8) Cal Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations