WOD: Saturday, June 14th, 2025

Group Dynamic Warmup:

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s Bottom of OHS hold – :10s of PVC OHS
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 250 Meter Row / 200 M Run / 600 M Bike 
• 3 Squat Snatches (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

• 500 Meter Row / 400 M Run / 1200 M Bike 

-then-

16 – 12 – 8 – 12 – 16 

• Box Jump Overs (24”/20”) 
• Pull Ups 

8 – 6 – 4 – 6 – 8

• Squat Snatches (115/85)  

-then-

• 500 Meter Row / 400 M Run / 1200 M Bike 

*RX+: Squat Snatches (135/95) OR Bar/Ring MU (8-6-4-6-8) 

*CRX: Squat Snatches (135/95) AND Bar/Ring MU (8-6-4-6-8) 

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Cardio Option: For Time 

• 500 Meter Row / 400 M Run / 1200 M Bike 

-then-

16 – 12 – 8 – 12 – 16 

• Box Jump Overs (24”/20”) 
• Pull Ups 
• Atomic Sit Ups (25/15) 

-then-

• 500 Meter Row / 400 M Run / 1200 M Bike 

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Accessory Work: Bench Press 

4 Sets x 1 Rep 

• Sets 1 and 2: 1 Reps each at 90% of 3RM 
• Sets 3 and 4: 1 Rep each at 95% 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