WOD: Friday, June 16th, 2023

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) 

4 Sets x 3 Reps 

• 2 Sets x 3 Reps @ 60% of 1RM 
• 2 Sets x 3 Reps @ 70% of 1RM 

*Stick with what you picked on week 1 (split or push) 

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Workout: AMRAP Repeats 

AMRAP x 6 Minutes 

• 400 Meter Run 
• 40 Ab-Mat Sit Ups 
• 40 Med-Ball Push Press (20/14) 

-In remaining time complete max:

• Burpees to a plate (45) 

-Rest :90s-

AMRAP x 5 Minutes 

• 300 Meter Run 
• 30 Ab-Mat Sit Ups 
• 30 Med-Ball Push Press (20/14) 

-In remaining time complete max:

• Burpees to a plate (45) 

-Rest :90s-

AMRAP x 4 Minutes 

• 200 Meter Run 
• 20 Ab-Mat Sit Ups 
• 20 Med-Ball Push Press (20/14) 

-In remaining time complete max:

• Burpees to a plate (45) 

*3 Separate scores – total # of burpees for each AMRAP 

*Goal is to have AT LEAST 1 minute for the burpees each time 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions