WOD: Sunday, July 9th, 2023

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Warm-up: Group Dynamic 

  • Plank-Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row/Bike/Runner/Ski (increasing intensity) 
  • Min2: 5 Overhead Squats (ascending weights) 
  • Min3: 5 Med-Ball Strict Press + 5 Med-Ball Push Press

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. 

  • Calorie Row/Bike/Runner/Ski 
  • Med-Ball Push Press (20/14) 
  • Overhead Squats (105/75) 

-Rest 2 Minutes-

Part B – For Time 

  • (21/15) Calorie Row/Ski OR (18/12) Calorie Bike/Runner
  • 9 Overhead Squats (105/75) 
  • (21/15) Calorie Row/Ski OR (18/12) Calorie Bike/Runner

*Two Scores:

  • Last Full Round completed + partial reps for Part A 
  • Total time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. 

  • Calorie Row/Bike/Runner/Ski 
  • Med-Ball Push Press (20/14) 
  • Atomic Sit Ups (25/15)

-Rest 2 Minutes-

Part B – For Time 

  • (21/15) Calorie Row/Ski OR (18/12) Calorie Bike/Runner
  • 9 Atomic Sit Ups (25/15)
  • (21/15) Calorie Row/Ski OR (18/12) Calorie Bike/Runner

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)