WOD: Saturday, June 8th, 2024

Warm-up: Group Dynamic

• Plate Squat tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of plate squats 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Thrusters (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time

1 Round 

• 300 Meter Run 
• 18 Toes to Bar 
• 18 Thrusters (95/65) 

-Then-

2 Rounds 

• End of the driveway (150 M Air Runner)
• 9 Toes to Bar 
• 9 Thrusters (115/85) 

-Then-

3 Rounds 

• 100 Meter Run (back stairs) 
• 6 Toes to Bar 
• 6 Thrusters (135/95) 

*RX+ Weights: (115/85) / (135/95) / (155/105) 

*CRX Weights: (135/95) / (155/105) / (185/125) 

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Cardio Option: For Time

1 Round 

• 300 Meter Run 
• 18 Toes to Bar 
• 18 Atomic Sit Ups (25/15)

-Then-

2 Rounds 

• End of the driveway (150 M Air Runner)
• 9 Toes to Bar 
• 9 Atomic Sit Ups (25/15)

-Then-

3 Rounds 

• 100 Meter Run (back stairs) 
• 6 Toes to Bar 
• 6 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

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