WOD: Wednesday, June 21st, 2023

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

Sets 1 and 2:

• 2 Hang Squat Cleans + 2 Squat Cleans @ 70% of 1RM 

Sets 3 and 4:

• 2 Hang Squat Cleans + 2 Squat Cleans @ 75% of 1RM 

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

• 30 Double Unders 
• 10 Sumo Deadlift High Pulls (105/75)

-In remaining time complete max reps of: 

• Calorie Row OR Bike 

*One score – total calories accumulated across all 4 intervals

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

• 30 Double Unders 
• 15 Russian KB Swings (24K/16K) 

-In remaining time complete max reps of: 

• Calorie Row OR Bike 

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Core: 5 Rounds 

• 30 Plate Twists (25/15) 
• :30s Hollow Hold