WOD: Friday, July 21st, 2023
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- PVC Pass Through – 10 SLOW Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds
- (12/9) Calorie Row OR Bike
- 5 Hang Clean and Jerks (ascending weights)
- 3 Tempo Push Ups
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Workout: 4 Intervals (1 Minute Stations / :15s Transition)
- Station1: Max Burpees to a target (pull up bar)
- Station2: Max Hang Clean and Jerks (105/75)
- Station3: Max Calorie Row OR Bike
- Station4: Rest
*4 Total Scores- Reps accumulated for each interval
*Two hand touch to the target on the burpees
*Push the intensity!
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Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition)
- Station1: Max Burpees to a target (pull up bar)
- Station2: Max Rage Balls (20/15)
- Station3: Max Calorie Row OR Bike
- Station4: Rest
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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