WOD: Saturday, July 13th, 2024

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Warm-up: Group Dynamic

  • Plank Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Row OR 500 Meter Bike 
  • 3 Power Snatches (ascending weights) 
  • 10 Double Unders OR 20 Single Unders 

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Workout: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-Then- 

2 Rounds 

  • 48 Double Unders 
  • 16 Hand Release Push Ups 
  • 12 Power Snatches (105/75)

-Into- 

2 Rounds 

  • 36 Double Unders 
  • 12 Hand Release Push Ups 
  • 8 Power Snatches (105/75)

-Into- 

2 Rounds 

  • 24 Double Unders 
  • 8 Hand Release Push Ups 
  • 4 Power Snatches (105/75)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

*CRX: 8 – 6 – 4 Power Snatches (135/95) 

*Single Under Scale: 96 – 72 – 48

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Cardio Option: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-Then- 

2 Rounds 

  • 48 Double Unders 
  • 16 Hand Release Push Ups 
  • 16 American KB Swings (24K/16K)

-Into- 

2 Rounds 

  • 36 Double Unders 
  • 12 Hand Release Push Ups 
  • 12 American KB Swings (24K/16K)

-Into- 

2 Rounds 

  • 24 Double Unders 
  • 8 Hand Release Push Ups 
  • 8 American KB Swings (24K/16K)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings