WOD: Tuesday, June 6th, 2023

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Snatches (ascending weights) 
• 3 Strict Pull Ups 

*Throw in some rope climbs if you plan on doing them 

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Workout: For Time 

• 500 Meter Run 

-Into-

12 – 9 – 6 

• Hang Power Snatches (105/75) 

4 – 3 – 2 

• Rope Climbs 

-Then-

• 500 Meter Run 

-Into-

6 – 9 – 12 

• Hang Power Snatches (105/75) 

2 – 3 – 4 

• Rope Climbs 

*Rope Climb Scaling Options: 

• Rope Ascents (6-5-4, 4-5-6) 
• Strict Pull Ups (12-9-6, 6-9-12)

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Cardio Option: For Time 

• 500 Meter Run 

-Into-

24 – 18 – 12 

• DB Hang Power Snatches (50/35)

4 – 3 – 2 

• Rope Climbs 

-Then-

• 500 Meter Run 

-Into-

12 – 18 – 24

• DB Hang Power Snatches (50/35)

2 – 3 – 4 

• Rope Climbs 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Plate Twists (25/15)