WOD: Wednesday, July 12th, 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: Clean Complex (17 Minutes) 

1 Hang Squat Clean + 1 Squat Clean 

• Establish a new 1 Rep Max

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

• 3 Lateral Pogo Burpees 
• 5 Deadlifts (135/95) 
• 7 Toes to Bar 

*Pick up where you leave off after the rest period 

*Score is total # of rounds accumulated across all 4 intervals

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

• 3 Lateral Pogo Burpees over KB
• 5 Russian KB Swings (24K/16K)
• 7 Toes to Bar 

*Pick up where you leave off after the rest period 

*Score is total # of rounds accumulated across all 4 intervals

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations