WOD: Monday, June 17th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Banded Hamstring Stretch – 1 Minute Per Side

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Strength: Back Squat (12 – 15 Minutes)

  • Build to a heavy single for the day

*Establishing a baseline for our new strength cycle

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Workout: 15 Minute Ladder

2-4-6-8-10-12-14-16-18-20-22-24-26-28-etc…

  • Deadlifts (185/115)
  • Pull Ups

*Complete 30 Double Unders before each round

**Score is last full round completed + any partial reps in next round

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Cardio Option: 15 Minute Ladder

2-4-6-8-10-12-14-16-18-20-22-24-26-28-etc…

  • Russian KB Swings (24k/16k)
  • Pull Ups

*Complete 30 Double Unders before each round

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Core: 5 Rounds

  • 15 Long Sit Ups
  • :30s Hollow Hold