WOD: Tuesday, July 23rd, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway
  • 3 Power Snatches (ascending weights) 
  • 10 Shoulder Taps 

*Warm Up wall walk after round 2

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Workout: AMRAP x 18 Minutes 

  • 1 Wall Walk 
  • 5 Power Snatches (135/95) 
  • (11/7) Calorie Row OR Bike 

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

  • Run to the end of the driveway (150M Air Runner)

*CRX: 1 Wall Walk + 3 Wall Facing HSPU 

*Score is total # of Rounds + Reps completed in 18 Minutes 

*Wall Walk Scaling Options:

  • Scale Distance 
  • Plyo Box Wall Walk (3 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

  • 1 Wall Walk 
  • 7 American KB Swings (24K/16K)
  • (11/7) Calorie Row OR Bike 

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

  • Run to the end of the driveway (150M Air Runner)

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Core: 5 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold