WOD: Tuesday, July 25th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights)
  • :15s Plank on Hands 

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Workout: Every 6 Minutes x 3 Intervals

  • Buy In: 200 Meter Run 

-in remaining time, AMRAP of: 

  • 6 Burpees to a plate (45) 
  • 6 Hang Power Snatches (115/85) 
  • 12 Med-Ball Push Press (20/14) 

*Pick up where you leave off after the run 

*One score – total rounds + reps completed across all 3 intvs

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Cardio Option: Every 6 Minutes x 3 Intervals

  • Buy In: 200 Meter Run 

-in remaining time, AMRAP of: 

  • 6 Burpees to a plate (45) 
  • 12 DB Hang Snatches (50/35) *per side
  • 12 Med-Ball Push Press (20/14) 

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)