WOD: Friday, July 5th, 2024 (NO 5 OR 6 AM, Rest of schedule regular)

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds 

• (9/7) Calorie Row/Bike/Ski 
• 5 Shoulder to Overhead (ascending weights) 
• 5 Tempo Push Ups 

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Workout: Ladder + For Time 

Part A – Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc…

• Calorie Row / Bike / Ski 
• Burpees to a Plate (45) 
• Shoulder to Overhead (115/85) 

-Rest 2 Minutes- 

Part B – For Time 

• (30/21) Calorie Row/Ski OR (24/18) Calorie Bike 

*Two Scores:

• Last Full round completed + partial reps for Part A 
• Time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc…

• Calorie Row / Bike / Ski 
• Burpees to a Plate (45) 
• Med-Ball Push Press (20/14) 

-Rest 2 Minutes- 

Part B – For Time 

• (30/21) Calorie Row/Ski OR (24/18) Calorie Bike 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions