WOD: Thursday, August 10th, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Lateral Hops, Burpees 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold OR Ring Row Hold 

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Workout: AMRAP Repeats 

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 21 Double Unders
  • 9 Pull Ups 
  • 9 Deadlifts (185/115) 

-Rest :90s-

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 21 Double Unders
  • 7 Pull Ups 
  • 7 Deadlifts (205/135) 

-Rest :90s-

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 21 Double Unders 
  • 5 Pull Ups
  • 5 Deadlifts (225/155) 

*3 Total Scores – Rounds + Reps for each AMRAP

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Cardio Option: AMRAP Repeats 

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 21 Double Unders
  • 9 Pull Ups 
  • 18 Russian KB Swings (24K/16K)

-Rest :90s-

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 21 Double Unders
  • 7 Pull Ups 
  • 14 Russian KB Swings (24K/16K)

-Rest :90s-

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 21 Double Unders 
  • 5 Pull Ups
  • 10 Russian KB Swings (24K/16K)

*3 Total Scores – Rounds + Reps for each AMRAP

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations