WOD: Saturday, June 7th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Ski 
  • 3 Power Cleans (ascending weights) 
  • 5 Med-Ball Squats (20/14) 

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Workout: AMRAP x 20 Minutes 

  • 4 Power Cleans (155/105) 
  • 12 Wall Balls (20/14) 
  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*CRX: 2 Power Cleans (205/125) 

*Score is total # of rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

  • 8 Rage Balls (20/15) 
  • 12 Wall Balls (20/14) 
  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 

*Every 4 Minutes (not including 0:00) complete:

  • 200 Meter Run 

*Score is total # of rounds + reps completed in 20 minutes 

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Accessory Work: Bench Press 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 85% of 3RM 
  • Sets 3 and 4: 3 Reps each at 90% of 3RM 

*All percentages based on your 3 Rep Max 

*If you don’t know your 3RM, use 90% of 1RM as your 3RM

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Core: 4 Rounds 

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