WOD: Saturday, June 3rd, 2023 (Burpee Day 125)

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 5 Hang Clean and Jerks (ascending weights) 
• 3 Strict Pull ups 

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Workout: For Time 

• 500 Meter Run

-Into-

12 – 9 – 6 

• Hang Clean and Jerks (95/65) 
• Pull Ups 

-Then-

• 500 Meter Run 

-Into-

9 – 6 – 3 

• Hang Clean and Jerks (115/85) 
• Pull Ups 

-Then-

• 500 Meter Run 

-Into-

6 – 3 – 1 

• Hang Clean and Jerks (135/95) 
• Pull Ups 

*CRX: Bar/Ring Muscle Ups (3-2-1) for all Ladders 

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Cardio Option: For Time 

• 500 Meter Run

-Into-

12 – 9 – 6 

• American KB Swings (24K/16K) x2
• Pull Ups 

-Then-

• 500 Meter Run 

-Into-

9 – 6 – 3 

• American KB Swings (24K/16K) x2
• Pull Ups 

-Then-

• 500 Meter Run 

-Into-

6 – 3 – 1 

• American KB Swings (24K/16K) x2
• Pull Ups 

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Accessory Work: Pause Bench Press

5 Sets x 3 Reps 

• :03s pause at the chest on each rep 
• Increase the weight per set
• Build to a tough set of 3 (about 85% of 1RM) 

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Core: 4 Rounds 

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