WOD: Wednesday, June 22nd, 2022

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Air Squats 
  • Couch Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

  • 3 Sets x 5 Reps @ 70% of 3 Rep Max 
  • 2 Sets x 5 Reps @ 80% of 3 Rep Max 

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

  • 4 DB Devils Press (50/35) 
  • 6 Box Jumps (24”/20”)
  • 8 Wall Balls (20/14) 

*Pick up where you leave off after rest period

*Score is total rounds + reps accumulated across all 5 intervals 

*Devils Press is 2 Reps per side – Alternating is NOT mandatory

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations