WOD: Saturday, June 26th, 2021

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Hang Power Cleans (ascending weights)
• :15s Dead Hang from the pull up bar  

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Workout: For Time 

• Buy In: 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then-

3 – 6 – 9 – 12 – 15 – 18 

• 2FOR1 Wall Balls (20/14)
• Hang Power Cleans (105/75)

-Then-

• Buy Out: 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

*Farmers carry is completed with one DB/KB 

*If you’re scaling the farmers carry use a challenging DB NOT THE 10 LB ONE!

*2FOR1 Wall Balls: 1 Air Squat + 1 Wall Ball = 1 Rep 

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Cardio Option: For Time 

• Buy In: 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Then-

3 – 6 – 9 – 12 – 15 – 18 

• 2FOR1 Wall Balls (20/14)
• American KB Swings (24K/16K)

-Then-

• Buy Out: 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

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Strength Work: Bench Press + Core

5 Sets 

• 5 Bench Press 

+

• :30s Weighted Plank Hold 

*You choose the weight on the bench press 

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Core: 4 Rounds 

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