WOD: Sunday, June 22nd, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Squat Cleans (ascending weights)

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 minutes (not including 0:00) complete:

  • 5 Hang Squat Cleans (135/95) 
  • 5 Lateral Pogo Burpees 

*One score – total # of calories completed in 18 minutes 

*Barbell should be done unbroken every time

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 minutes (not including 0:00) complete:

  • 10 KB/DB Goblet Squats (24K/16K) 
  • 5 Lateral Pogo Burpees over KB 

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Core: 5 Rounds 

  • 10 Turkish Sit Ups (16K/12K) 
  • 10 KB Pull Throughs (16K/12K)