WOD: Friday, June 24th, 2022

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

  • 3 Sets x 3 Reps @ 70% of 1RM 
  • 2 Sets x 3 Reps @ 80% of 1RM 

*Stick with either push or split from week 1

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Workout: Ladder x 18 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30- etc..

  • Pull Ups 
  • Push Press (105/75) 
  • Burpees to a plate (45) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Rx+: Chest 2 Bar Pull Ups 

*Score is last full round completed + partial reps 

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Cardio Option: Ladder x 18 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30- etc..

  • Pull Ups 
  • Med-Ball Push Press (20/14)
  • Burpees to a plate (45) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions