WOD: Saturday, June 18th, 2022

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 3 Squat Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: 3 Rounds 

• 500 Meter Run 
• 15 Toes to Bar 
• 5 Squat Cleans (ascending weights) 

*Men Rx: (135-155-185) / Women Rx: (95-105-125)

*Men Crx: (155-185-205) / Women Crx: (105-125-135)

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Cardio Option: 3 Rounds 

• 500 Meter Run 
• 15 Toes to Bar 
• 30 Med-Ball Jump Squats (20/14) 

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Strength Work: Pause Bench Press 

• 3 Sets x 3 Reps @ 65% of 1RM
• 2 Sets x 3 Reps @ 75% of 1RM 

*all reps have a :03s pause at the chest 

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Core: 4 Rounds 

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