WOD: Monday, June 24th, 2024

Warm-up: Group Dynamic

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

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Strength: Front Squat (17 Minutes) 

• Establish a new 1 Rep Max 

*Retest week – be aggressive and shoot for the PR!

*Warm Up Rep Scheme:

• 5-5-3-3-1-1-1-1-etc…

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Workout: AMRAP x 15 Minutes 

• 10 Wall Balls (20/14) 
• 5 Lateral Pogo Burpees 
• 10 Alt Front Rack Lunges (95/65) 

*Every 3 Minutes (not including 0:00) complete:

• Run to the end of the driveway (150 M Air Runner) 

*Score is total # of rounds + reps completed in 15 Minutes

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Cardio Option: AMRAP x 15 Minutes 

• 10 Wall Balls (20/14) 
• 5 Lateral Pogo Burpees over DB
• 10 Alt DB Lunges (50/35) 

*Every 3 Minutes (not including 0:00) complete:

• Run to the end of the driveway (150 M Air Runner) 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches