WOD: Tuesday, June 13th, 2023

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

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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 

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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

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Core: 5 Rounds 

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