WOD: Sunday, July 16th, 2023

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 10 Reps total (5 per side)
• Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike 
• 3 Squat Cleans (ascending weights) 
• 6 Alt Med-Ball Lunges (20/14)

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Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 12 Med-Ball Box Step Overs (24”/20”)(20/14) 

-In remaining time complete max reps of: 

• Squat Cleans

Interval1: RX- (135/95), CRX- (185/115)

Interval2: RX- (115/85), CRX- (155/105)

Interval3: RX- (95/65), CRX- (135/95)

*3 Scores – Total Reps completed for each interval

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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF) 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 12 Med-Ball Box Step Overs (24”/20”)(20/14) 

-In remaining time complete max reps of: 

• Atomic Sit Ups (25/15)

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 30 Bicycle Crunches