WOD: Monday, June 12th, 2023

Warm-up: Group Dynamic 

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Plate Squats
• Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

• 2 Sets x 5 Reps @ 60% of 1 Rep Max 
• 2 Sets x 5 Reps @ 70% of 1 Rep Max 

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Workout: For Time 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 42 DB/KB Goblet Squats (50/35)(24K/16K)
• 21 Hang Power Cleans (95/65) 

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 30 DB/KB Goblet Squats (50/35)(24K/16K)
• 15 Hang Power Cleans (95/65) 

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 18 DB/KB Goblet Squats (50/35)(24K/16K)
• 9 Hang Power Cleans (95/65) 

*CRX: Alt Pistol Squats (36 – 24 – 12) 

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Cardio Option: For Time 

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 42 DB/KB Goblet Squats (50/35)(24K/16K)
• 21 Burpees

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 30 DB/KB Goblet Squats (50/35)(24K/16K)
• 15 Burpees

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 18 DB/KB Goblet Squats (50/35)(24K/16K)
• 9 Burpees

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Core: 4 Rounds 

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