WOD: Sunday, June 25th, 2023

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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: 3 Rounds 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 5 Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: Ladder + For Time 

Part A – 12 Minute Ladder 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, etc…

  • Lateral Pogo Burpees 
  • Power Snatches (95/65) 
  • Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 12 Lateral Pogo Burpees 
  • 10 Power Snatches (95/65) 
  • 12 Lateral Pogo Burpees 

*2 Scores:

  • Last Full round completed + partial reps for Part A 
  • Time for Part B 

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Cardio Option: Ladder + For Time 

Part A – 12 Minute Ladder 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, etc…

  • Lateral Pogo Burpees over Rage Ball
  • Rage Balls (20/15) 
  • Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 12 Lateral Pogo Burpees over RB
  • 20 Rage Balls (20/15) 
  • 12 Lateral Pogo Burpees over RB

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Flutter Kicks