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