WOD: Sunday, June 23rd, 2024

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: 3 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Power Cleans + 3 Shoulder to OH (ascending weights) 
• :10s Chin Over Bar Hold 

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

• Buy In: 300 Meter Run 

-In remaining time AMRAP of: 

• Strict Pull Ups 
• Power Cleans 
• Shoulder to Overhead 

*Reps will change each interval 

*Score is Rounds + Reps for each interval 

Intv1: 4 Strict PU – 6 PC (115/85) – 8 S2OH (115/85)

Intv2: 3 Strict PU – 5 PC (115/85) – 7 S2OH (115/85)

Intv3: 2 Strict PU – 4 PC (115/85) – 6 S2OH (115/85)

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

• Buy In: 300 Meter Run 

-In remaining time AMRAP of: 

• Strict Pull Ups 
• DB Hang Clean and Jerks (50/35) 

*Reps will change each interval 

*Score is Rounds + Reps for each interval 

Intv1: 4 Strict PU – 8 DB Hang C&J *4 per side

Intv2: 3 Strict PU – 6 DB Hang C&J *3 per side

Intv3: 2 Strict PU – 4 DB Hang C&J *2 per side

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)