WOD: Tuesday, July 8th, 2025

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Ski/Bike 
• 3 Hang Power Snatches (ascending weights) 
• :10s Chin Over Bar Hold 

*if you are rope climbing, toss some in 

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Workout: AMRAP + For Time 

Part A – AMRAP x 13 Minutes 

• (13/9) Cal Row/Ski OR (11/7) Cal Bike 
• 7 Hang Power Snatches (105/75) 
• 2 Rope Climbs 

-Rest 2 Minutes- 

Part B – For Time 

• 250 Meter Row/Ski OR 600 M Bike 
• 5 Hang Power Snatches (105/75) 
• 250 Meter Row/Ski OR 600 M Bike 

*RX+: 7 Hang Power Snatches (115/85) 

*CRX: 5 Hang Power Snatches (135/95) 

*Two Scores:

• Rounds + Reps completed for Part A 
• Time to complete Part B 

*Rope Climb Scaling Options: 

• Scale Reps OR Distance on rope 
• Rope Ascents (4 Reps) 
• Strict Pull Ups (5 Reps) 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 13 Minutes 

• (13/9) Cal Row/Ski OR (11/7) Cal Bike 
• 10 DB Hang Snatches (50/35) *5 per side
• 2 Rope Climbs 

-Rest 2 Minutes- 

Part B – For Time 

• 250 Meter Row/Ski OR 600 M Bike 
• 10 DB Hang Snatches (50/35) *5 per side
• 250 Meter Row/Ski OR 600 M Bike 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (Per Side)