WOD: Wednesday, June 19th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 Slow Reps
  • Seated Hamstring Stretch – 1 Minute Per Side

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Strength: Deadlift (12 – 15 Minutes)

  • Build to a heavy single for the day

*Establishing a baseline for our new strength cycle

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Workout: For Time 

  • Buy In: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

-Then-

3 Rounds

  • 32 Wall Balls (20/14)
  • 16 DB/KB Hang Snatches (50/35)(24k/16k)
  • 4 Rope Climbs

-Then-

  • Buy Out: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

*Rope Climb Modification/Scale: 2:1 Rope Ascents

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Cardio Option: For Time

  • Buy In: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

-Then-

3 Rounds

  • 32 Wall Balls (20/14)
  • 16 Atomic Sit Ups (25/15)
  • 4 Rope Climbs

-Then-

  • Buy Out: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations