WOD: Monday, June 5th, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Jump Squats, Bodyweight Lunges
  • Couch Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Back Squat (17 Minutes) 

  • Establish a heavy single 

*Make sure you rest between heavy attempts 

*Warm Up rep scheme: 5-5-3-3-1-1-1-1-1….

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 400 Meter Run 
  • 20 Alt Front Rack Lunges (95/65) 
  • 10 Pogo Burpee Box Jump Overs (24”/20”)

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 400 Meter Run 
  • 20 Alt DB Lunges (50/35)
  • 10 Pogo Burpee Box Jump Overs (24”/20”)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)