WOD: Wednesday, June 26th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High Knees, butt kicks, lateral hops 
  • Banded Hamstring Stretch – 1 Minute Per Side

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Strength: Deadlift (12 – 15 Minutes)

  • 5 Sets x 5 Reps @60-65% of 1 Rep Max

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Workout: 2 Sets (2 Minute Rest b/w each set)

Every 3 Minutes

  • 300 Meter Run
  • Max Reps in remaining time

Rd 1: Max Toes 2 Bar

Rd2: Max Burpee Box Jumps (24″/20″)

Rd 3: Max Front Squats (135/95) *From the floor

**Each set is 3 Rounds, 2 Minute rest after round 3. Score is an accumulation across all three rounds.

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Cardio Option: 2 Sets (2 Minute Rest b/w each set)

Every 3 Minutes

  • 300 Meter Run
  • Max Reps per side

Rd1: Max Toes 2 Bar

Rd2: Max Burpee Box Jumps (24″/20″)

Rd3: Max Med-Ball Jump Squats (20/14)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations