WOD: Friday, June 14th, 2024

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Rig Assisted Pec Stretch – 1 Minute Per side 

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Strength: Bench Press (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: 4 Intervals (3 Min ON / 1 Min OFF) 

• 9 Med-Ball Push Press (20/14)
• 7 Box Jump Overs (24”/20”)
• 5 Power Snatches (95/65) 

*Pick up where you leave off after rest period 

*One score – total # of rounds + reps completed across all 4 intvs

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

• 9 Med-Ball Push Press (20/14)
• 7 Box Jump Overs (24”/20”)
• 9 American KB Swings (24K/16K)

*Pick up where you leave off after rest period 

*One score – total # of rounds + reps completed across all 4 intvs

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions