WOD: Tuesday, June 20th, 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 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

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

——————————————————————————————————–

Workout: For Time 

3 Rounds 

7 – 5 – 3

• Squat Snatches (115/85) 

3 – 2 – 1 

• Rope Climbs 

*Between Rounds complete:

• 800 Meter Run  

*CRX: 5 – 3 – 1 Squat Snatches (155/105) 

*Rope Climb Scaling Options: 

• Rope Ascents (5-4-3) 
• Strict Pull Ups (9-6-3)

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

12 – 9 – 6

• Atomic Sit Ups (25/15) 

3 – 2 – 1 

• Rope Climbs 

*Between Rounds complete:

• 800 Meter Run  

——————————————————————————————————–

Core: 4 Rounds 

• 15 AB-Wheels 
• 30 DB Side Bends (50/35)