WOD: Tuesday, July 11th, 2023

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway (150 M Air Runner) 
  • 5 Hang Power Snatches (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*Practice some rope climbs if you plan on rope climbing 

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Workout: AMRAP x 18 Minutes 

  • 32 Double Unders 
  • 8 Hang Power Snatches (105/75) 
  • 2 Rope Climbs 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

*Score is total # of Rounds + Reps completed in 18 Minutes 

*Rope Climb Scaling Options:

  • Rope Ascents (4 Reps)
  • Strict Pull Ups (6 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

  • 32 Double Unders 
  • 16 DB Hang Power Snatches (50/35) 
  • 2 Rope Climbs 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

*DB is 8 Reps per side 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Bicycle Crunches