WOD: Saturday, June 5th, 2021

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Minute Cap)

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

  • Buy In: 800 Meter Run

-Then-

4 Rounds 

  • 36 Double Unders 
  • 12 Pull Ups 
  • 6 Squat Cleans (115/85)

-Then-

  • Buy Out: 800 Meter Run 

RX+: 4 Squat Cleans (155/105) 

CRX: 6 Bar Muscle Ups / 4 Squat Cleans (155/105) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run

-Then-

4 Rounds 

  • 36 Double Unders 
  • 12 Pull Ups 
  • 12 Med-Ball Squat Cleans (20/14) 

-Then-

  • Buy Out: 800 Meter Run 

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Strength & Accessory: Bench and Tris 

5 Sets 

  • 5 Pause Bench Press (you pick the weight)
  • 20 Banded Tricep Extensions 

*Rest as needed

*:03s Pause at the chest on every rep

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations