WOD: Thursday, June 17th, 2021

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of jump squats
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Front Squats (ascending weights)
• 5 Tempo Push Ups 

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Workout: AMRAP Repeats

AMRAP x 2 Minutes 

• Buy In: 10 Burpees 

-In Remaining time max reps of:

• Wall Balls (20/14)

-Rest :30s-

AMRAP x 2 Minutes 

• Buy In: 10 Burpees 

-In Remaining time max reps of:

• Front Squats (135/95)

-Rest :30s-

AMRAP x 2 Minutes

• Buy In: 10 Burpees 

-In Remaining time max reps of:

• Max Box Jump Overs (24”/20”) 

-Rest 2 Minutes and repeat- 

*3 Total scores (all rounds of wall balls, front squats, and BJO added together)

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Cardio Option: AMRAP Repeats

AMRAP x 2 Minutes 

• Buy In: 10 Burpees 

-In Remaining time max reps of:

• Wall Balls (20/14)

-Rest :30s-

AMRAP x 2 Minutes 

• Buy In: 10 Burpees 

-In Remaining time max reps of:

• KB/DB Goblet Squats (24K/16K)

-Rest :30s-

AMRAP x 2 Minutes

• Buy In: 10 Burpees 

-In Remaining time max reps of:

• Max Box Jump Overs (24”/20”) 

-Rest 2 Minutes and repeat- 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations