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
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