WOD: Saturday, June 4th, 2022 (Burpee Day 125 YAY)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of: 

• 15 Ab-Mat Sit Ups 
• 10 Deadlifts (205/135) 
• 5 Pull Ups 

*3 Total Scores – Rounds + Reps for each interval 

*CRX: 6 Deadlifts (245/165) / 2 Bar/Ring Muscle Ups 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of: 

• 15 Ab-Mat Sit Ups 
• 10 Deadlifts (205/135) 
• 5 Pull Ups 

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Strength Work: Bench Press + Planks

4 Sets 

• 5 Bench Press (185/115)

-Rest :15s-

• 10 DB Bench Press (50’s/35’s) 

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Core: 4 Rounds 

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