WOD: Thursday, June 15th, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, bodyweight lunges, burpees 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row OR 300 Meter Bike 
  • 5 Deadlifts (ascending weights) 
  • 5 Strict Toes to Bar OR 5 Slow Knee Raises 

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Workout: For Time 

5 Rounds 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)
  • 10 Deadlifts (205/125) 
  • 10 Toes to Bar 

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

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Cardio Option: For Time 

5 Rounds 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)
  • 12 Alt Bodyweight Box Step Ups (24”/20”)
  • 10 Toes to Bar 

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 30 Flutter Kicks