WOD: Wednesday, June 23rd, 2021

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat Hold – :10s of Air Squats 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights)
  • :10s Chin Over Bar Hold 

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Workout: 3 Rounds 

  • 500 Meter Run 

-Then-

10 – 6 – 2

  • Pull Ups 
  • Squat Cleans (ascending weights)

*500 Meter Run starts each round followed by the ladder

*RX: Rd1: (95/65), Rd2: (115/85), Rd3: (135/95) 

*RX+: Rd1 (115/85), Rd2: (135/95), Rd3: (155/105) 

*CRX: Bar Muscle Ups (5 – 3 – 1) / same weights as RX+

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Cardio Option: 3 Rounds 

  • 500 Meter Run 

-Then-

10 – 6 – 2

  • Pull Ups 
  • Med-ball Squat Cleans x 2 (20/14) 

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Accessory Work: Single Leg Strength

4 Sets 

  • 12 Alternating Double DB/KB Step Ups 
  • 12 Single Leg Glute Bridges w/ pause at the top of each rep

*Glute Bridges are 6 per side 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 Flutter Kicks