WOD: Thursday, June 26th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s Lateral hops, Up-Downs, Plank on hands 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 3 Hang Power Snatches (ascending weights) 
  • 1 Wall Walk 

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Workout: AMRAP x 20 Minutes 

Complete 2 Rounds: 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 8 Hang Power Snatches (115/85) 
  • 2 Wall Walks 

-Then-

Complete 2 Rounds: 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 12 Alternating DB Hang Snatches (50/35)
  • 4 Double Push Up Burpees 

*Once you complete 4 rounds, start back at the top 

*Double Push Up Burpee= 1 Push Up + 1 Burpee = 1 Rep 

*CRX: 10 ft Handstand Walk instead of WW (5 ft Unbroken sections)

*Score is total # of rounds + reps completed in 20 minutes 

*Wall Walk Scaling Options: 

  • Scale Reps or distance on hands 
  • Plyo box Wall Walks (4 Reps) 
  • 1 Inchworm + 2 Push Ups (2 Reps) 

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Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds: 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 16 Rage Balls (20/15) 
  • 2 Wall Walks 

-Then-

Complete 2 Rounds: 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 12 Alternating DB Hang Snatches (50/35)
  • 4 Double Push Up Burpees 

*Once you complete 4 rounds, start back at the top 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations