WOD: Sunday, August 3rd, 2024

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 5 Power Cleans (ascending weights) 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 5 Burpees Over Bar 
  • 5 Power Cleans (135/95) 

*CRX: 3 Power Cleans (185/115) 

*One Score – total # of calories accumulated in 18 Minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 5 Burpees Over KB
  • 10 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)