WOD: Friday, June 12th, 2026

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 min per side 

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Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 200 Meter Run 
  • 5 Shoulder to Overhead 

*Rx: (115/85) / *Rx+: (135/95) / *CRx: (155/105) 

*Barbell can come from the ground or the rack

*Barbell should be unbroken all 4 rounds 

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Workout: AMRAP x 12 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 4 DB Hang Clean & Jerks (50/35)(RIGHT ARM) 
  • 8 Toes to Bar 
  • 4 DB Hang Clean & Jerks (50/35)(LEFT ARM) 

*One score: total # of rounds + reps completed 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions