WOD: Monday, June 13th, 2022

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Bird Dogs w/ Pause – 10 SLOW Reps (5 per side) 
  • Pigeon Stretch – :30s per side x 3 

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Strength: Clean (17 Minutes) 

  • 3 Sets x 3 Reps @ 65% of 1RM 
  • 2 Sets x 3 Reps @ 75% of 1RM 

*Stick to what you decided on week 1 (squat or power) 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 8 Thrusters (95/65) 
  • 2 Rope Climbs 

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 15 Thrusters (95/65) 
  • 200 Meter Run 

*CRX: 2 Legless Rope Climbs 

*2 Separate Scores – Rounds + Reps for Part A and Time for Part B 

Rope Climb Modifications:

  • 4 Rope Ascents 
  • 8 Strict Pull Ups 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 8 Atomic Sit Ups (25/15)
  • 2 Rope Climbs 

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 15 Atomic Sit Ups (25/15)
  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Hanging Knee Raises 
  • :20s Hanging Knee Raise Hold