WOD: Saturday, June 17th, 2023

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of jump squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Front Squats (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

1 Round 

  • 72 Double Unders 
  • 24 Front Squats (95/65) 
  • 18 Pull Ups 

-Then-

  • 500 Meter Run 

-Into-

2 Rounds 

  • 36 Double Unders 
  • 12 Front Squats (105/75) 
  • 9 Pull Ups 

-Then-

  • 500 Meter Run 

-Into-

3 Rounds 

  • 24 Double Unders 
  • 8 Front Squats (115/85) 
  • 6 Pull Ups 

*CRX: Weights – (115/85) / (135/95) / (155/105) 

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Cardio Option: For Time 

1 Round 

  • 72 Double Unders 
  • 36 KB Goblet Squats (24K/16K)
  • 18 Pull Ups 

-Then-

  • 500 Meter Run 

-Into-

2 Rounds 

  • 36 Double Unders 
  • 18 KB Goblet Squats (24K/16K)
  • 9 Pull Ups 

-Then-

  • 500 Meter Run 

-Into-

3 Rounds 

  • 24 Double Unders 
  • 12 KB Goblet Squats (24K/16K)
  • 6 Pull Ups 

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Accessory Work: Bench Press 

4 Sets x 5 Reps 

  • 2 Sets x 5 Reps @ 60% of 1RM 
  • 2 Sets x 5 Reps @ 70% of 1RM 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings