WOD: Thursday, July 9th, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Hang Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

2 Rounds 

  • 800 Meter Run 
  • 30 Ab-Mat Sit Ups 
  • 15 Hang Power Snatches (105/65) 
  • 20 Ab-Mat Sit Ups 
  • 10 Hang Power Snatches (105/65) 

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Cardio Option: For Time 

2 Rounds 

  • 800 Meter Run 
  • 30 Ab-Mat Sit Ups 
  • 25 American KB Swings (24K/16K) 
  • 20 Ab-Mat Sit Ups 
  • 15 American KB Swings (24K/16K) 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations