WOD: Tuesday, June 17th, 2025

Group Dynamic Warmup:

• 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: 4 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: 2 Intervals (10 Minutes ON / 2 Min OFF) 

Intv1: 

• Buy in: 500 Meter Run 

-in remaining time AMRAP of:

• 21 Double Unders
• 7 Sumo Deadlift High Pulls (115/85) 
• 1 Rope Climb 

Intv2: 

• Buy in: 500 Meter Run 

-in remaining time AMRAP of:

• 1 Rope Climb
• 7 Sumo Deadlift High Pulls (115/85) 
• 21 Double Unders 

*CRX: 1 Legless Rope Climb

*Two Total Scores:

• Rounds + Reps completed for each interval 

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Cardio Option: 2 Intervals (10 Minutes ON / 2 Min OFF) 

Intv1: 

• Buy in: 500 Meter Run 

-in remaining time AMRAP of:

• 21 Double Unders
• 14 Rage Balls (20/15) 
• 1 Rope Climb 

Intv2: 

• Buy in: 500 Meter Run 

-in remaining time AMRAP of:

• 1 Rope Climb
• 14 Rage Balls (20/15) 
• 21 Double Unders 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• 30 DB Side Bends (50/35)