WOD: Monday, June 10th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, air squats 
• Samson Stretch – 1 Minute per side 

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Strength: Front Squats (17 Minutes) 

• Sets 1 and 2: 3 Reps each at 85% of 1RM 
• Sets 3 and 4: 2 Reps each at 90% of 1RM 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

• 200 Meter Run 
• 5 Power Cleans (135/95) 

-In remaining time complete:

• Max Wall Balls (20/14) 

Even Rounds (2 and 4) 

• 200 Meter Run 
• 15 Wall Balls (20/14) 

-In remaining time complete:

• Max Power Cleans (135/95) 

*Two Scores:

• Max Wall Balls completed in remaining time 
• Max Power Cleans completed in remaining time 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

• 200 Meter Run 
• 10 American KB Swings (24K/16K) 

-In remaining time complete:

• Max Wall Balls (20/14) 

Even Rounds (2 and 4) 

• 200 Meter Run 
• 15 Wall Balls (20/14) 

-In remaining time complete:

• Max American KB Swings (24K/16K) 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 DB Side Bends (50/35)