WOD: Tuesday, June 7th, 2022

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 

• 100 Meter Run 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :10s Dead Hang from pull up bar 

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Workout: For Time 

• 400 Meter Farmers Carry (50/35)(24K/16K) 

-Into-

2 Rounds 

• 15 Toes to Bar 
• 15 Sumo Deadlift High Pulls (75/55) 

-Then- 

• 400 Meter Farmers Carry (50/35)(24K/16K) 

-Into-

2 Rounds 

• 10 Toes to Bar 
• 10 Sumo Deadlift High Pulls (95/65)

-Then-

• 400 Meter Farmers Carry (50/35)(24K/16K) 

-Into-

2 Rounds 

• 5 Toes to Bar 
• 5 Sumo Deadlift High Pulls (115/85)

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Cardio Option: For Time 

• 400 Meter Farmers Carry (50/35)(24K/16K) 

-Into-

2 Rounds 

• 15 Toes to Bar 
• 30 Russian KB Swings (24K/16K)

-Then- 

• 400 Meter Farmers Carry (50/35)(24K/16K) 

-Into-

2 Rounds 

• 10 Toes to Bar 
• 20 Russian KB Swings (24K/16K)

-Then-

• 400 Meter Farmers Carry (50/35)(24K/16K) 

-Into-

2 Rounds 

• 5 Toes to Bar 
• 10 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations