WOD: Wednesday, June 28th, 2023

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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: Clean Complex (17 Minutes) 

1 Hang Squat Clean + 2 Squat Cleans 

  • Sets 1 and 2: Done at 80% of 1RM 
  • Sets 3 and 4: Done at 85% of 1RM 

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Workout: For Time 

4 Rounds 

  • 200 Meter Run 
  • 20 Wall Balls (20/14) 
  • 10 Power Cleans (105/75) 
  • *Rest 1 Minute at the completion of each round 

*Pick a barbell weight that allows you to go unbroken

*Goal is intensity through each round

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Cardio Option: For Time 

4 Rounds 

  • 200 Meter Run 
  • 20 Wall Balls (20/14) 
  • 20 Russian KB Swings (24K/16K)
  • *Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 Plate Twists (25/15)