WOD: Thursday, June 19th, 2025

Group Dynamic Warmup:

• 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) 
• 5 Wall Balls (at workout weight) 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 11 Wall Balls (20/14) 
• 7 Power Snatches (95/65) 

-Rest :90s- 

AMRAP x 7 Minutes 

• End of the driveway 
• 9 Wall Balls (20/14) 
• 5 Power Snatches (105/75) 

-Rest :90s- 

AMRAP x 5 Minutes 

• 100 Meter Run (Back Stairs) 
• 7 Wall Balls (20/14) 
• 3 Power Snatches (115/85) 

*CRX: (105/75) – (115/85) – (135/95) 

*Three total score – rounds + reps for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 11 Wall Balls (20/14) 
• 8 Alt DB Snatches (50/35) 

-Rest :90s- 

AMRAP x 7 Minutes 

• End of the driveway 
• 9 Wall Balls (20/14) 
• 6 Alt DB Snatches (50/35) 

-Rest :90s- 

AMRAP x 5 Minutes 

• 100 Meter Run (Back Stairs) 
• 7 Wall Balls (20/14) 
• 4 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations