WOD: Monday, June 26th, 2023

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of High knees, Air Squats, Burpees
• Couch Stretch – 1 Minute per side 

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Strength: Back Squats (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each @ 80% of 1RM 
• Sets 3 and 4: 3 Reps each @ 85% of 1RM 

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Workout: 3 Intervals (1 Min per station / :15s Transition) 

• Station1: Max Box Jumps (24”/20”) 
• Station2: Max Toes to Bar 
• Station3: Max Alt Front Rack Lunges (95/65)
• Station4: Max Calorie Row/Runner/Bike 
• Station5: Rest 

*3 Total Scores – Accumulated reps across all stations per interval

*Pick a barbell weight that allows you to hang on for majority of the min

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Cardio Option: 3 Intervals (1 Min per station / :15s Transition) 

• Station1: Max Box Jumps (24”/20”) 
• Station2: Max Toes to Bar 
• Station3: Max Alt DB/KB Lunges (50/35)(24K/16K)
• Station4: Max Calorie Row/Runner/Bike 
• Station5: Rest 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• 30 DB Side Bends (50/35)