WOD: Wednesday, June 15th, 2022

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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) 

  • 3 Sets x 5 Reps @ 60% of 3 Rep Max 
  • 2 Sets x 5 Reps @ 70% of 3 Rep Max 

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Workout: 4 Rounds 

  • 300 Meter Med-Ball Run (20/14) 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Alt DB Snatches (50/35)
  • 6 Burpees Over DB 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Hollow Hold