WOD: Wednesday, June 8th, 2022

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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Strength: Front Squat (17 Minutes)

• Establish a 3 Rep Max Front Squat 

*Goal is to shoot for around 90% of your 1RM 

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Workout: 3 Intervals (5 Min ON / 1 Minute OFF) 

• Buy In: 250 Meter Row OR 600 Meter Bike 

-Then in remaining time, AMRAP of: 

• 12 Wall Balls (20/14) 
• 10 DB Hang Clean and Jerks (50/35)

*3 Seperate scores – Rounds + Reps for each interval 

*DB Hang Clean and Jerks are 5 reps per side 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)