WOD: Saturday, June 24th, 2023

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Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Med-Ball Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 3 Squat Cleans (ascending weights) 
  • 5 Med-Ball Push Press 

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Workout: AMRAP Repeats 

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 15 Wall Balls (20/14) 
  • 5 Squat Cleans (115/85) 

-Rest :90s-

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 4 Squat Cleans (135/95) 

-Rest :90s-

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 9 Wall Balls (20/14) 
  • 3 Squat Cleans (155/105) 

*CRX Weights: (135/95), (155/105), (185/115) 

*3 Total Scores: Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 15 Wall Balls (20/14) 
  • 5 Atomic Sit Ups (25/15) 

-Rest :90s-

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 4 Atomic Sit Ups (25/15) 

-Rest :90s-

AMRAP x 7 Minutes 

  • Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

  • 9 Wall Balls (20/14) 
  • 3 Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press 

4 Sets x 5 Reps 

  • 2 Sets x 5 Reps @ 70% of 1RM 
  • 2 Sets x 5 Reps @ 75% of 1RM 

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Core: 4 Rounds 

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