WOD: Friday, June 9th, 2023

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Strength: Jerk (17 Minutes) 

• Establish a heavy single split or push jerk

*Focus on your technique as you warm up and build 

——————————————————————————————————–

Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

• 1 Wall Walk 
• 3 Power Cleans (105/75) 
• 5 Burpees Over Bar 

*Pick up where you leave off after rest period 

*Score is total # of rounds + reps accumulated across all 4 intervals 

*Wall Walk scaling options: 

• Shorten distance to the wall 
• Plyo Box Wall Walk (1 Rep)

——————————————————————————————————–

Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

• 1 Wall Walk 
• 5 Russian KB Swings (24K/16K) 
• 5 Burpees Over KB 

*Pick up where you leave off after rest period 

*Score is total # of rounds + reps accumulated across all 4 intervals 

——————————————————————————————————–

Core: 5 Rounds 

• 15 GHD Sit ups 
• 15 GHD Back Extensions