WOD: Thursday, June 20th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, up-downs 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 20 Minutes 

  • 3 Squat Cleans (135/95)
  • 5 Handstand Push Ups 
  • 30 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*RX+: 3 Squat Cleans (185/115) 

*CRX: 3 Squat Cleans (205/125) / 5 Strict HSPU 

*Score is total # of Rounds + Reps completed in 20 Minutes 

*HSPU Scaling Options:

  • Plyo Box HSPU (5 Reps) 
  • Hand Release Push Ups (10 Reps) 
  • Med-Ball Push Press (10 Reps)

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Cardio Option: AMRAP x 20 Minutes 

  • 10 Med-Ball Squat Cleans (20/14) 
  • 5 Handstand Push Ups 
  • 30 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15) 
  • 30 Bicycle Crunches