WOD: Friday, July 8th, 2022

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

  • 3 Sets x 2 Reps @ 85% of 1RM 
  • 2 Sets x 2 Reps @ 90% of 1RM

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

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

  • 25 Double Unders 
  • 5 Push Press (115/85)

*Score is total # of calories completed in 18 minutes 

*Scale Double unders to :30s if attempting them 

*Barbell should be unbroken for the most part

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

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

  • 25 Double Unders 
  • 5 Strict Handstand Push Ups 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions