WOD: Sunday, June 28th, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 min cap) 

  • (9/7) Calorie Row/Bike/Ski 
  • 5 Shoulder to Overhead (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: AMRAP x 18 Minutes

  • (14/10) Cal Row/Ski OR (10/7) Cal Bike 
  • 7 Chest to Bar Pull Ups 
  • 7 Shoulder to Overhead (135/95) 

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

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed 

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Cardio Option: AMRAP x 18 Minutes

  • (14/10) Cal Row/Ski OR (10/7) Cal Bike 
  • 7 Chest to Bar Pull Ups 
  • 7 DB Shoulder to Overhead (50×2/35×2) 

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

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Flutter Kicks