WOD: Sunday, June 30th, 2024

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Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

  • (12/9) Calorie Row/Bike/Runner/Ski
  • 3 Power Snatches (ascending weights) 
  • :15s Plank on Hands 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete: 

  • 25 Double Unders 
  • 5 Power Snatches (115/85) 

*DU and Snatches should take no longer than 1:30 each round

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete: 

  • 25 Double Unders 
  • 10 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Bicycle Crunches