WOD: Tuesday, June 13th, 2023

Posted by & filed under .

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 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

——————————————————————————————————–

Workout: Every 8 Minutes x 2 Intervals 

  • Buy In: 400 Med-Ball Run (20/14)

-Then in remaining time, AMRAP of: 

  • 4 Shoulder To Overhead (135/95) 
  • 8 Pull Ups 
  • 12 Box Jumps (24”/20”) 

*2 Scores – Rounds + Reps for each interval

*CRX: 4 Bar/Ring Muscle Ups 

——————————————————————————————————–

Cardio Option: Every 8 Minutes x 2 Interval 

  • Buy In: 400 Med-Ball Run (20/14)

-Then in remaining time, AMRAP of: 

  • 12 Rage Balls(20/15) 
  • 8 Pull Ups 
  • 12 Box Jumps (24”/20”) 

*2 Scores – Rounds + Reps for each interval

——————————————————————————————————–

Core: 5 Rounds 

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