WOD: Friday, July 1st, 2022

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Jerk (17 Minutes) 

  • 3 Sets x 3 Reps @ 80% of 1RM 
  • 2 Sets x 2 Reps @ 85% of 1RM 

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Workout: For Time 

  • Buy In: 800 Meter Run/1000 Meter Row/2400 Meter Bike 

-Then-

3 Rounds 

  • 30 Med-Ball Jump Squats (20/14) 
  • 30 Sumo Deadlift High Pulls (75/55) 
  • 30 Alt Med-Ball Lunges (20/14) 

-Then-

  • Buy Out: 800 Meter Run/1000 Meter Row/2400 Meter Bike 

*Med-Ball must be on your shoulders for lunges

*Alternate sides holding the ball as much as you want 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run/1000 Meter Row/2400 Meter Bike 

-Then-

3 Rounds 

  • 30 Med-Ball Jump Squats (20/14) 
  • 30 KB Sumo Deadlift High Pulls (24K/16K) 
  • 30 Alt Med-Ball Lunges (20/14) 

-Then-

  • Buy Out: 800 Meter Run/1000 Meter Row/2400 Meter Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions