WOD: Wednesday, June 29th, 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) 

• 3 Sets x 3 Reps @ 80% of 3 Rep Max 
• 2 Sets x 3 Reps @ 85% of 3 Rep Max

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Workout: Every 2 Minutes x 14 Minutes 

• Min 0 – 2: Max Wall Balls (20/14) 
• Min 2 – 4: Max Box Jump Overs (24”/20”)
• Min 4 – 6: Max Calorie Row / Bike / Runner 

Min 6 – 8: Rest 

• Min 8 – 10: Max Wall Balls (20/14) 
• Min 10 – 12: Max Box Jump Overs (24”/20”)
• Min 12 – 14: Max Calorie Row / Bike / Runner 

*3 Total Scores – Both rounds of WB, BJO, and Cals added together

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Core: 4 Rounds 

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