WOD: Wednesday, June 19th, 2024

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Warm-up: Group Dynamic

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Overhead Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Squat Snatch (17 Minutes) 

  • Sets 1 and 2: 1 Rep each @ 90% of 1RM 
  • Sets 3 and 4: 1 Rep each @ 95% of 1RM 

*Take your time building to 90% – dial in technique 

*Only 4 singles so prioritize your rest between sets 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max DB/KB Goblet Squats (50/35)(24K/16K)
  • Station2: Max Alt Med-Ball Box Step Ups (20/14)(24”/20”)
  • Station3: Max Calorie Row OR Bike 
  • Station4: Rest 

*3 Total Scores: 

  • Total reps accumulated for each individual interval 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations