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