WOD: Thursday, June 6th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of High Knees, Air Squats, Up-Downs 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 250 Meter Row OR 600 Meter Bike 
• 3 Hang Squat Cleans (ascending weights) 
• :15s Hollow Hold 

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Workout: 2 Rounds

• (60/45) Calorie Row OR (45/30) Calorie Bike 
• 45 Ab-Mat Sit Ups
• 30 Box Jumps (24”/20”) 
• 15 Hang Squat Cleans (115/85) 

*CRX: 15 Hang Squat Cleans (155/105) 

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Cardio Option: 2 Rounds

• (60/45) Calorie Row OR (45/30) Calorie Bike 
• 45 Ab-Mat Sit Ups
• 30 Box Jumps (24”/20”) 
• 30 Med-Ball Squat Cleans (20/14) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations