WOD: Sunday, June 8th, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

  • 400 Meter Run 

-into-

12 – 10 – 8 

  • Burpee – Pull Ups 
  • Sumo Deadlift High Pulls (105/75) 

-Then-

  • 400 Meter Run 

-into-

8 – 10 – 12 

  • Burpee – Pull Ups 
  • Sumo Deadlift High Pulls (105/75) 

*CRX: Burpee – Bar/Ring MU (6-5-4 / 4-5-6) 

*Burpee-Pull Ups Scaling Options: 

  • Use a flag for a lower pull up bar option
  • Burpees + Banded Pull Ups (all burpees first, banded pull ups second)

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Cardio Option: For Time 

  • 400 Meter Run 

-into-

12 – 10 – 8 

  • Burpee – Pull Ups 

24 – 20 – 16

  • Russian KB Swings (24K/16K) 

-Then-

  • 400 Meter Run 

-into-

8 – 10 – 12 

  • Burpee – Pull Ups 

16 – 20 – 24

  • Sumo Deadlift High Pulls (105/75) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s 6-inch Hold