WOD: Wednesday, June 30th, 2021

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups -5-4-3-2-1 Reps
• Bird Dogs – 10 SLOW Reps (5 per side)
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes)

• Establish a heavy single  

*Focus on getting quality warm up sets in as you build

(Pulling from correct positions, bracing your core, etc..)

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Workout: Every 3 Minutes x 6 Rounds 

• 250 Meter Row/ 200 Meter Runner/ 600 Meter Bike
• 12 Med-Ball Box Step Up and Overs (20/14)

*Max Reps in remaining time

• Rounds 1, 3, and 5: Max Power Cleans (115/85)
• Rounds 2, 4, and 6: Max Ab-Mat Sit Ups 

*2 Scores, One for all rounds of power cleans and one for all rounds of sit ups 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 250 Meter Row/ 200 Meter Runner/ 600 Meter Bike
• 12 Med-Ball Box Step Up and Overs (20/14)

*Max Reps in remaining time

• Rounds 1, 3, and 5: Max DB Power Cleans (50/35)
• Rounds 2, 4, and 6: Max Ab-Mat Sit Ups 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15)
• 20 Kick the ceilings