WOD: Sunday, June 9th, 2024

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Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Ski OR Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Tempo Push Ups 

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Workout: Ladder + For Time 

Part A – Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Calorie Row/Bike/Ski 
  • Sumo Deadlift High Pulls (105/75) 
  • Hand Release Push Ups 

-Rest 2 Minutes-

Part B – For Time 

  • 500 Meter Row/Ski OR 1200 Meter Bike 

*Two Scores:

  • Last Round completed + partial reps for Part A 
  • Time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Calorie Row/Bike/Ski 
  • Rage Balls (20/15) 
  • Hand Release Push Ups 

-Rest 2 Minutes-

Part B – For Time 

  • 500 Meter Row/Ski OR 1200 Meter Bike 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 40 Flutter Kicks