WOD: Thursday, June 9th, 2022

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Shoulder Taps 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• (9/7) Calorie Row / Bike / Runner 
• 5 Overhead Squats (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• Buy In: 30 Burpees over Bar

-Then-

15 – 12 – 9 – 6 – 3 

• Overhead Squats (115/85) 
• Pull Ups 

-Then-

• Buy Out: 30 Burpees over Bar

*CRX: Bar/Ring MU (5 – 4 – 3 – 2 – 1) 

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Cardio Option: For Time 

• Buy In: 30 Burpees to a Plate (25/15)

-Then-

30 – 24 – 18 – 12 – 6

• Atomic Sit Ups (25/15) 

15 – 12 – 9 – 6 – 3 

• Pull Ups 

-Then-

• Buy Out: 30 Burpees to a Plate (25/15) 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (Per side)