WOD: Saturday, June 1st, 2024 (Burpee Day 124)

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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: 4 Rounds (12 Min Cap) 

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

*Front squats come from the floor

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Workout: For Time 

  • Run the Loop 

-Then-

15 – 12 – 9 – 12 – 15 

  • Front Squats (115/85) 
  • Pull Ups 
  • Med-Ball Box Step Overs (24”/20”)(20/14) 

*RX+: Front Squats (155/105) 

*CRX: FS (155/105) / BMU/RMU (5-4-3-4-5) 

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Cardio Option: For Time 

  • Run the Loop 

-Then-

15 – 12 – 9 – 12 – 15 

  • KB/DB Goblet Squats (50/35) x2 Reps
  • Pull Ups 
  • Med-Ball Box Step Overs (24”/20”)(20/14) 

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Core: 4 Rounds 

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