WOD: Saturday, June 19th, 2021

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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 

  • 100 Meter Run 
  • 5 Thrusters (ascending weights)
  • 3 Strict Pull Ups 

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Workout: AMRAP x 21 Minutes 

  • 13 AB-Mat Sit Ups 
  • 11 Thrusters (95/65) 
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*Score is total # of rounds + reps completed in 21 minutes 

*RX+: 9 Thrusters (115/85)

*CRX: 9 Thrusters (115/85) / 3 Bar Muscle Ups 

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Cardio Option: AMRAP x 21 Minutes 

  • 13 AB-Mat Sit Ups 
  • 10 DB Thrusters (50/35) *5 per side
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • 200 Meter Run 

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Accessory Work: Grip + DU Endurance 

4 Sets 

  • 1:00 DB Farmers Hold 

-into-

  • 1:00 Max Double Unders (single unders for beginners)

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings