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“Sundae Fundae”
On the Minute x 30
1- 5 Strict Pull-ups/ 10 Hand Release Push-ups/15 V-Ups
2- 14 Dumbbell Snatch
3- 14 Goblet Lunges

General Warm Up
3 Rounds
1 minute Cardio
:30 Air Row
:30 Plank
:30 Tuck Hold
:30 Good Morning
:30 Samson Stretch Reach and Twist

Movement Specific Warm Up
:15 Deadhang on Bar or Dumbbell
10 Scap Pull-Ups on Bar or Dumbbell
5 Easy Ring Row or Dumbbell Row
5 WOD Style Pull-Ups

Hand Release Push-Ups
10 Scap Push-Ups
5 Knee Push-Ups or Elevated
5 Push-Ups
5 Hand Release Push-Ups

6 Sit-Ups
6 Tuck Crunch
6 Single Leg V-Up
6 V-Up

Dumbbell Snatch
10 Alternating Deadlifts
10 Hip Pops or High Pull
10 Push Press (5/5)
10 Hang Snatch
10 Snatch

Dumbbell Goblet Lunge
10 Lunges (Front or Back)
10 Goblet Lunges (Front or Back)

WOD Modifications
Pull-up: Ring row/ DB row
Push-Up: Elevated/Knee push-up
V-Up: Tuck crunch, single leg V-up, sit-ups
Dumbbell Snatch: DB hang snatch, DB clean
Goblet Lunge: Unweighted lunges

Question of the Day
What is the best beach snack?

Tabata Time


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