WOD: Saturday, June 28th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Hang Clean and Jerks (ascending weights) 
• 3 Strict Pull Ups 

*If raining sub: 250 M Row/Ski – 500 M Bike – 150 M Runner

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Workout: For Time 

• Buy in: 400 M Run + 40 Ab-Mat Sit Ups  

-Then-

16 – 12 – 8 – 4 

• Hang Clean and Jerks (135/95) 
• Pull ups 

-Then-

• Buy Out: 40 Ab-Mat Sit Ups + 400 M Run 

*RX+: Hang C&J (155/105) OR Bar/Ring MU (8-6-4-2 Reps for MU ONLY) 

*CRX: Hang C&J (155/105) AND Bar/Ring MU (8-6-4-2 Reps for MU ONLY) 

*If raining sub: 500 M Row/Ski – 1200 M Bike – 400 M Runner

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Cardio Option: For Time 

• Buy in: 400 M Run + 40 Ab-Mat Sit Ups  

-Then-

32 – 24 – 16 – 8 

• Alt DB Hang Clean and Jerks (50/35) 

16 – 12 – 8 – 4 

• Pull ups 

-Then-

• Buy Out: 40 Ab-Mat Sit Ups + 400 M Run 

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Accessory Work: Bench Press + DB Curls 

4 Sets 

• 5 Bench Press (increase weight per set) 
• 10 Alt DB Curls 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings