WOD: Tuesday, June 11th, 2024

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Shoulder to Overhead (ascending weights) 
• :10s Chin over bar hold / Ring Row Hold 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF)

• Buy In: 300 Meter Run 

-in remaining time AMRAP of:

• Double Unders 
• Shoulder to Overhead 
• Strict Pull Ups 

INTV1: 24 DU – 8 S2OH (105/75) – 4 Strict PU 

INTV2: 24 DU – 6 S2OH (115/85) – 4 Strict PU 

INTV3: 24 DU – 4 S2OH (135/95) – 4 Strict PU 

*3 Scores – Rounds + Reps for each interval

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF)

• Buy In: 300 Meter Run 

-in remaining time AMRAP of:

• Double Unders 
• DB Shoulder to Overhead 
• Strict Pull Ups 

INTV1: 24 DU – 8 DB S2OH (50/35) – 4 Strict PU 

INTV2: 24 DU – 6 DB S2OH (50/35) – 4 Strict PU 

INTV3: 24 DU – 4 DB S2OH (50/35) – 4 Strict PU 

*DB reps are per side

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• :20s Unweighted Hanging Knee Raise Hold