WOD: Saturday, July 8th, 2023

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Ski 
  • 3 Power Cleans (ascending weights)
  • 6 Bodyweight Box Step Overs 

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Workout: Every 6 Minutes x 3 Rounds 

  • 300 Meter Run 
  • 10 DB Box Step Overs (50/35)(24”/20”) 
  • 10 Power Cleans (135/95) 

-In remaining time complete max reps of:

  • Calorie Row/Bike/Ski 

*Score is total # of Calories completed across all 3 Rounds 

*DB can be held however you’d like except for placing on leg 

*Should have AT LEAST 1 Minute for cals, scale accordingly

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Cardio Option: Every 6 Minutes x 3 Rounds 

  • 300 Meter Run 
  • 10 DB Box Step Overs (50/35)(24”/20”) 
  • 20 Russian KB Swings (24K/16K)

-In remaining time complete max reps of:

  • Calorie Row/Bike/Ski 

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Accessory Work: Bench Press 

4 Sets x 1 Rep 

  • 2 Sets x 1 Rep @ 90% of 1RM 
  • 2 Sets x 1 Rep @ 95% of 1RM 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings