WOD: Sunday, June 7th, 2026

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (10 Min Cap)

  • 1 Minute Row/Ski/Bike 
  • 3 Strict Press (ascending weights) 
  • :10s Chin over bar hold 

*Barbell comes from the ground only 

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Workout: For Time 

4 Rounds 

  • 500 M Row/Ski OR 1200 M Bike 
  • 6 Strict Pull Ups 
  • 12 Burpees to a plate (45) 
  • 6 Strict Press (105/65)  

*CRx: 6 Strict Press (115/75) 

*Barbell comes from the ground 

*Strict Press ONLY! 

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Cardio Option: For Time 

4 Rounds 

  • 500 M Row/Ski OR 1200 M Bike 
  • 6 Strict Pull Ups 
  • 12 Burpees to a plate (45) 
  • 6 DB Strict Press (50×2/35×2) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks