WOD: Saturday, June 25th, 2022

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ Pause – 10 SLOW Reps (5 per side) 
• Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Minute Cap) 

• 100 Meter Run 
• 5 Thrusters (ascending weights) 
• 10 Switches

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Workout: For Time 

1 Round

• 300 Meter Run 
• 24 Med-Ball Box Step Up and Overs (20/14)(24”/20”)
• 24 Thrusters (95/65) 

-Then-

2 Rounds 

• 300 Meter Run 
• 12 Med-Ball Box Step Up and Overs (20/14)(24”/20”)
• 12 Thrusters (105/75) 

-Then-

3 Rounds 

• 300 Meter Run 
• 8 Med-Ball Box Step Up and Overs (20/14)(24”/20”)
• 8 Thrusters (115/85) 

*Both feet must touch the top of the box on every rep

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Cardio Option: For Time 

1 Round

• 300 Meter Run 
• 24 Med-Ball Box Step Up and Overs (20/14)(24”/20”)
• 24 Atomic Sit Ups (25/15)

-Then-

2 Rounds 

• 300 Meter Run 
• 12 Med-Ball Box Step Up and Overs (20/14)(24”/20”)
• 12 Atomic Sit Ups (25/15)

-Then-

3 Rounds 

• 300 Meter Run 
• 8 Med-Ball Box Step Up and Overs (20/14)(24”/20”)
• 8 Atomic Sit Ups (25/15)

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Strength Work: Pause Bench Press 

• 3 Sets x 3 Reps @ 70% of 1RM
• 2 Sets x 3 Reps @ 80% 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