WOD: Tuesday, June 14th, 2022

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• 100 Meter Run 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• Buy In: Run the loop 

-Then-

5 Rounds 

• 6 Deadlifts (185/125) 
• 9 Toes to Bar 
• 12 Box Jump Overs (24”/20”) 

*CRX: 6 Deadlifts (225/155) / 9 Box Jump Overs (30”/24”) 

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Cardio Option: For Time 

• Buy In: Run the loop 

-Then-

5 Rounds 

• 12 Russian KB Swings (24K/16K) 
• 9 Toes to Bar 
• 12 Box Jump Overs (24”/20”) 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• 30 DB Side Bends (50/35)