WOD: Friday, June 21st, 2024

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Warm-up: Group Dynamic

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

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Strength: Bench Press (17 Minutes) 

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

*If you fail at 95% drop weight down to 90% and finish with 2 singles at 90%

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Workout: Every 5 Minutes x 3 Rounds 

  • 500 Meter Row/Ski OR 1200 Meter Bike 
  • 15 Sumo Deadlift High Pulls (95/65) 

-In remaining time complete max:

  • Burpees Over Bar 

*Barbell should be light

*Should have at LEAST 1:30 for the burpees each round 

*Score is total # of burpees accumulated across all 3 rounds 

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Cardio Option: Every 5 Minutes x 3 Rounds 

  • 500 Meter Row/Ski OR 1200 Meter Bike 
  • 15 KB Sumo Deadlift High Pulls (24K/16K) 

-In remaining time complete max:

  • Burpees Over KB 

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Core: 5 Rounds

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions