WOD: Wednesday, July 5th, 2023

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Warm-up: Group Dynamic 

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

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Strength: Clean Complex (17 Minutes) 

1 Hang Squat Clean + 1 Squat Clean 

  • Sets 1 and 2: Done at 90% of 1RM 
  • Sets 3 and 4: Done at 95% of 1RM 

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Workout: For Time 

  • 500 Meter Run 
  • 30 Box Jump Overs (24”/20”)
  • 15 Sumo Deadlift High Pulls (95/65) 

-Then-

  • 500 Meter Run 
  • 20 Box Jump Overs (24”/20”)
  • 10 Sumo Deadlift High Pulls (95/65) 

-Then-

  • 500 Meter Run 
  • 10 Box Jump Overs (24”/20”)
  • 5 Sumo Deadlift High Pulls (95/65) 

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Cardio Option: For Time 

  • 500 Meter Run 
  • 30 Box Jump Overs (24”/20”)
  • 30 American KB Swings (24K/16K)

-Then-

  • 500 Meter Run 
  • 20 Box Jump Overs (24”/20”)
  • 20 American KB Swings (24K/16K)

-Then-

  • 500 Meter Run 
  • 10 Box Jump Overs (24”/20”)
  • 10 American KB Swings (24K/16K)

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)