WOD: Thursday, June 18th, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold 

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Workout: AMRAP x 18 Minutes 

  • 5 Deadlifts (205/135) 
  • 7 Burpees Over Bar 
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Rx+: 9 Chest 2 Bar / *CRx: 5 Bar/Ring MU 

*One score: total # of rounds + reps completed

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Cardio Option: AMRAP x 18 Minutes 

  • 9 Russian KB Swings (24K/16K)
  • 7 Burpees Over KB
  • 9 Pull Ups 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (per side)