WOD: Saturday, June 11th, 2022

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Front Squats (ascending weights) 
• :15s Hollow Hold 

*Front Squats come from the ground 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

3 Rounds 

• 12 Toes 2 Bar 
• 12 Front Squats (135/95) 

-Into-

3 Rounds 

• 24 Ab-Mat Sit Ups 
• 12 Alt Front Rack Lunges (95/65) 

-Then-

• Buy Out: 800 Meter Run 

*CRX: 6 Front Squats (185/125) / 8 Alt FRL (135/95) 

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Cardio Option: For Time 

• Buy In: 800 Meter Run 

-Then-

3 Rounds 

• 12 Toes 2 Bar 
• 24 KB Goblet Squats (24K/16K)

-Into-

3 Rounds 

• 24 Ab-Mat Sit Ups 
• 24 KB Lunges (24K/16K) 

-Then-

• Buy Out: 800 Meter Run 

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Strength Work: Pause Bench Press 

• Establish a heavy single pause bench press 

*Pause is :03s at the chest 

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Core: 4 Rounds 

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