WOD: Wednesday, June 19th, 2019
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
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