WOD: Sunday, August 11th, 2024

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 

• 200 Meter Run 
• 5 Shoulder to Overhead (ascending weights) 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-in remaining time AMRAP of: 

• Burpees 
• Shoulder to Overhead

*Intv1: 8 Burpees + 5 S2OH (105/75) 

*Intv2: 7 Burpees Over Bar + 4 S2OH (115/85) 

*Intv3: 6 Lateral Pogo Burpees + 3 S2OH (135/95)

*3 Separate scores – Rounds + Reps for each intv

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-in remaining time AMRAP of: 

• Burpees 
• DB Shoulder to Overhead (50/35) 

*Intv1: 8 Burpees + 10 DB S2OH *5 per side

*Intv2: 7 Burpees Over DB + 8 DB S2OH *4 per side

*Intv3: 6 Lateral Pogo Burpees + 6 DB S2OH *3 per side

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations