Today's WOD
WOD: Sunday, June 21st, 2026
Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm Push ups – 5-4-3-2-1 Reps
- Seated Hamstring Stretch – 1 Min per side
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Pre-Game: 3 Rounds w/ Partner (10 min Cap)
- 200 Meter Run
- 5 Sumo Deadlift High Pulls (ascending weights)
- 3 Box Jumps (at workout height)
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Workout: Partner AMRAP x 20 Minutes
Partner A: Complete 1 Round
- 200 Meter Run
- 7 Box Jumps (24”/20”)
- 7 Sumo Deadlift High Pulls (105/65)
Partner B: Complete
- Max Calorie Row/Bike/Ski
*Once partner A completes 1 round partners will switch
*Two Scores:
- Total Rounds + Reps completed
- Total Calories completed
*One machine only but can have own barbell/box if needed
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Cardio Option: Partner AMRAP x 20 Minutes
Partner A: Complete 1 Round
- 200 Meter Run
- 7 Box Jumps (24”/20”)
- 7 KB Sumo Deadlift High Pulls (24K/16K)
Partner B: Complete
- Max Calorie Row/Bike/Ski
*Once partner A completes 1 round partners will switch
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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