WOD: Thursday, June 27th, 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 

• Run to the end of the driveway 
• 5 Thrusters (ascending weights) 
• 3 Strict Pull Ups 

*If you plan on rope climbing, toss some in

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Workout: Every 10 Minutes x 2 Intervals

• Buy In: 500 Meter Run 

-In remaining time AMRAP of:

• 14 Ab-Mat Sit Ups 
• 7 Thrusters (115/85) 
• 2 Rope Climbs 

*Two Scores:

• Rounds + Reps for each interval
• Score starts back at 0 for Interval #2

*Rope Climb Scaling Options:

• Scale Reps OR Distance 
• Rope Ascents (4 Reps) 
• Strict Pull Ups (5 Reps) 
• Ring Rows (7 Reps) 

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Cardio Option: Every 10 Minutes x 2 Intervals

• Buy In: 500 Meter Run 

-In remaining time AMRAP of:

• 14 Ab-Mat Sit Ups 
• 7 DB Thrusters (50/35) *PER SIDE
• 2 Rope Climbs 

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Core: 5 Rounds 

• 15 V-Ups 
• 30 Plate Twists (25/15)