WOD: Saturday, June 22nd, 2024
Warm-up: Group Dynamic
- Lateral Hop – Burpee Tabata – 2 Minutes
- :20s of Lateral Hops – :10s of Burpees
- Banded SHoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 Meter Run
- 3 Snatches (ascending weights)
- :15s Hollow Hold
*Snatches can be squat or power – athletes choice
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Workout: For Time
- 400 Meter Run
- 30 Box Jump Overs (24”/20”)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 30 Snatches (115/75)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 30 Box Jump Overs (24”/20”)
- 400 Meter Run
*CRX: 30 Snatches (135/95)
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Cardio Option: For Time
- 400 Meter Run
- 30 Box Jump Overs (24”/20”)
- 40 Weighted AB-Mat Sit Ups (20/14)
- 60 Alt DB Snatches (50/35)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 30 Box Jump Overs (24”/20”)
- 400 Meter Run
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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