WOD: Friday, July 14th, 2023

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes
• :20s Plank on Hands – :10s of SLOW Push Ups
• PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

• Establish a 1 Rep Max Split or Push Jerk

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s- 

AMRAP x 5 Minutes 

• 10 Push Press (95/65) 
• 10 DB/KB Goblet Squats (50/35)(24K/16K)

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

• One for each round of Max Calories 
• Rounds + Reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s- 

AMRAP x 5 Minutes 

• 15 Med-Ball Push Press (20/14) 
• 10 DB/KB Goblet Squats (50/35)(24K/16K)

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions