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