WOD: Sunday, June 16th, 2024
Warm-up: Group Dynamic
- Group Run – 200 Meters
- PVC Pass Through – 10 SLOW Reps
- Banded Shoulder Stretch – 1 Minute Per side
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Pre-Game: 3 Rounds
- (10/8) Calorie Row/Bike/Ski
- 4 DB Devils Press (ascending weights)
- :15s Handstand Hold OR Plank on hands
*DB Devils Press is 2 reps per side – alt not mandatory
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Workout: 2 Intervals
AMRAP x 2 Minutes
- Max Calorie Row/Bike/Ski
-Rest :30s-
AMRAP x 6 Minutes
- 4 Handstand Push Ups
- 4 DB Devils Press (50/35) *2 per side
- 24 Double Unders
-Rest 2 Minutes and Repeat-
*4 Scores:
- One for each round of max cals
- One for each AMRAP
*Handstand Push Up Scaling Options:
- Scale Distance OR Reps
- Plyo Box HSPU (4 Reps)
- Hand Release Push Ups (8 Reps)
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Core: 4 Rounds
- 30 Mountain Climbers
- 10 KB Pull Throughs (16K/12K)
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