WOD: Tuesday, August 6th, 2024

Warm-up: Group Dynamic

• 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) 

• Run to the end of the driveway 
• 3 Power Snatches (ascending weights) 
• :10s Chin over Bar Hold 

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Workout: AMRAP Repeats

AMRAP x 7 Minutes

• Buy In: 300 Meter Run 

-In remaining time AMRAP of: 

• 24 Double Unders 
• 6 Power Snatches (105/75) 
• 4 Strict Pull ups 

-Rest :90s- 

AMRAP x 6 Minutes

• Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

• 20 Double Unders 
• 5 Power Snatches (105/75)
• 4 Strict Pull ups 

-Rest :90s-

AMRAP x 5 Minutes

• Buy In: End of Driveway (150 M Air Runner)

-In remaining time AMRAP of: 

• 16 Double Unders 
• 4 Power Snatches (105/75)
• 4 Strict Pull ups 

*RX+: Power Snatches (135/95) 

*CRX: Power Snatches (155/105) 

*3 Scores – Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats

AMRAP x 7 Minutes

• Buy In: 300 Meter Run 

-In remaining time AMRAP of: 

• 24 Double Unders 
• 12 DB Snatches (50/35)
• 4 Strict Pull ups 

-Rest :90s- 

AMRAP x 6 Minutes

• Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

• 20 Double Unders 
• 10 DB Snatches (50/35)
• 4 Strict Pull ups 

-Rest :90s-

AMRAP x 5 Minutes

• Buy In: End of Driveway (150 M Air Runner)

-In remaining time AMRAP of: 

• 16 Double Unders 
• 8 DB Snatches (50/35)
• 4 Strict Pull ups 

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Core: 5 Rounds 

• 30 Bicycle Crunches 
• 30 Flutter Kicks