WOD: Friday, June 11th, 2021

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Butt Kicks, Lateral Hops 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Retest Day (17 Minutes)

  • Build to a 1 rep max Back Squat OR Snatch

*Use this as redemption for earlier in the week or as a 

makeup for missing Monday or Wednesday

*If you’re not feeling like going heavy, complete 5 x 5 Back Squat @70% of 1RM

OR 5 x 3 Snatches @70% of 1RM

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Workout: AMRAP x 16 Minutes 

  • Max Wall Balls (20/14) 

*Every time you break complete:

  • 300 Meter Run/ 350 Meter Row/ 900 Meter Bike
  • 9 Shoulder to Overhead (105/75) 

*Score is total amount of wall balls completed 

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Cardio Option: AMRAP x 16 Minutes 

  • Max Wall Balls (20/14) 

*Every time you break complete:

  • 300 Meter Run/ 350 Meter Row/ 900 Meter Bike
  • 9 Burpee-Rage Balls (20/15) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions