WOD: Sunday, July 2nd, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause- 10 SLOW Reps (5 per side)
  • 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 
  • 3 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups OR Ring Rows 

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Workout: For Time 

1 Round 

  • (42/30) Calorie Row OR (36/24) Calorie Bike 
  • 18 Power Cleans (95/65) 
  • 18 Pull Ups 

-Then-

2 Rounds 

  • (21/15) Calorie Row OR (18/12) Calorie Bike 
  • 9 Power Cleans (105/75) 
  • 9 Pull Ups 

-Then-

3 Rounds

  • (14/10) Calorie Row OR (12/8) Calorie Bike 
  • 6 Power Cleans (115/85) 
  • 6 Pull Ups 

*CRX: Weights (115/85), (135/95), (155/105) 

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Cardio Option: For Time 

1 Round 

  • (42/30) Calorie Row OR (36/24) Calorie Bike 
  • 24 Rage Balls (20/15) 
  • 18 Pull Ups 

-Then-

2 Rounds 

  • (21/15) Calorie Row OR (18/12) Calorie Bike 
  • 12 Rage Balls (20/15) 
  • 9 Pull Ups 

-Then-

3 Rounds

  • (14/10) Calorie Row OR (12/8) Calorie Bike 
  • 8 Rage Balls (20/15) 
  • 6 Pull Ups 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks