WOD: Tuesday, June 23rd, 2026

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 

——————————————————————————————————

Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 3 Hang Power Cleans (ascending weights) 
• 3 Strict Pull Ups 

——————————————————————————————————– 

Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

• 18 Hang Power Cleans (115/85) 
• 12 Pull Ups 

-in remaining time complete:

• Max Cal Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

• 9 Hang Power Cleans (135/95) 
• 6 Pull Ups 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

• 6 Hang Power Cleans (155/105) 
• 4 Pull Ups 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*CRx: Bar/Ring MU (6, 3×2, 2×3) 

*3 Total Scores: Cals completed for each intv

——————————————————————————————————–

Cardio Option:  3 intervals (5 Min ON / 2 Min OFF) 

Intv1: 1 Round 

• 24 Russian KB Swings (24K/16K) 
• 12 Pull Ups 

-in remaining time complete:

• Max Cal Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

• 12 Russian KB Swings (24K/16K)
• 6 Pull Ups 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

• 8 Russian KB Swings (24K/16K)
• 4 Pull Ups 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

——————————————————————————————————–

Core: 4 Rounds 

• 30 Bicycle Crunches
• :30s Hollow Hold