WOD: Friday, June 6th, 2025

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

4 Sets x 2 Reps 

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

*Really focus on your warm up sets 

*Dial in technique from empty bar to your last set 

*Focus on an aggressive drive on the bar and speed under it 

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

  • Station 1: Max Ab-Mat Sit Ups 
  • Station 2: Max Box Jump Overs (24”/20”) 
  • Station 3: Max Alternating DB Devils Press (50/35) 
  • Station 4: Max Calorie Row/Bike/Ski
  • Station 5: Rest 

*Must alternate arms every rep on the Devils Press 

*Three Scores:

  • Total reps accumulated across all stations for each interval 
  • ABSU + BJO + Devils Press + Calories 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions