WOD: Tuesday, June 4th, 2024 (Burpee Day 127)

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) 

• End of the driveway 
• 3 Power Cleans (ascending weights) 
• 3 Strict Pull Ups 

*If you plan on rope climbing get some practice reps in

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 8 Power Cleans (115/85)
• 1 Rope Climb 

-Rest :90s-

AMRAP x 7 Minutes 

• End of driveway (150 Air Runner)
• 6 Power Cleans (135/95)
• 1 Rope Climb 

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run (back door) 
• 4 Power Cleans (155/105) 
• 1 Rope Climb

*CRX Weights: 

• 6 Reps (155/105), 4 Reps (185/115), 2 Reps (205/125) 

*Rope Climb Scaling Options: 

• Scale Distance on rope
• Rope Ascents (2 Reps each AMRAP) 
• Strict Pull Ups (3 Reps each AMRAP) 
• Ring Rows (6 Reps each AMRAP) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 12 Rage Balls (20/15) 
• 1 Rope Climb 

-Rest :90s-

AMRAP x 7 Minutes 

• End of driveway (150 Air Runner)
• 8 Rage Balls (20/15) 
• 1 Rope Climb 

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run (back door) 
• 6 Rage Balls (20/15) 
• 1 Rope Climb

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Core: 5 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold