WOD: Sunday, June 13th, 2021

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s Bottom of Squat Hold – :10s of Air Squats 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 100 Meter Run 
• 10 Alternating Step Back Lunges 
• 3 – 5 Squat Cleans (ascending weights)

*Start with 5 squat cleans and work your way to 3 as you get to your weight

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 100 Meter Run 
• 12 DB Box Step Up and Overs (50/35)
• 6 Squat Cleans (95/65) 

-Rest :90s-

AMRAP x 7 Minutes 

• 100 Meter Run 
• 8 DB Box Step Up and Overs (50/35)
• 4 Squat Cleans (115/85) 

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run 
• 4 DB Box Step Up and Overs (50/35)
• 2 Squat Cleans (135/95) 

*CRX: 6 @ (135/95), 4 @ (155/105), 2 @ (185/115) 

*RX Step Ups (24”/20”)

*3 Separate scores, One for each AMRAP

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Cardio Option:AMRAP Repeats 

AMRAP x 9 Minutes 

• 100 Meter Run 
• 12 DB Box Step Up and Overs (50/35)
• 12 Med-Ball Squat Cleans (20/14)

-Rest :90s-

AMRAP x 7 Minutes 

• 100 Meter Run 
• 8 DB Box Step Up and Overs (50/35)
• 8 Med-Ball Squat Cleans (20/14)

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run 
• 4 DB Box Step Up and Overs (50/35)
• 4 Med-Ball Squat Cleans (20/14) 

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Core: 4 Rounds 

• 10 Banded Paloff Press w/ :03s Hold on each Rep
• 10 Banded Rotations w/ Slow Tempo