WOD: Sunday, August 25th, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Pvc Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds w/ Partner

  • 200 Meter Run 
  • 6 Alt DB Snatches (ascending weights) 
  • :15s Plank on hands 

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Workout: Partner AMRAP x 18 Minutes 

Partner A 

  • 200 Meter Run 
  • 16 Med-Ball Push Press (20/14) 
  • 12 Alt DB Snatches (50/35) 

Partner B 

  • Max Calorie Row/Bike/Ski 

*Once Partner A completes a FULL round partners will then switch 

*ONE machine but can have two dumbbells 

*Run counts as 2 reps for the full 200 

*Two Scores:

  • Total Rounds + Reps completed amongst both partners 
  • Total Calories completed amongst both partners 

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Solo Option: For Time 

5 Rounds 

  • 200 Meter Run 
  • 16 Med-Ball Push Press (20/14) 
  • 12 Alt DB Snatches (50/35) 

-Then-

  • Buy Out: (60/45) Calorie Row/Ski OR (50/35) Calorie Bike 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15) 
  • 30 Bicycle Crunches