WOD: Friday, June 13th, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

4 Sets x 1 Rep 

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

*Focus on your speed under the bar and holding the lockout for stability

*Prioritize rest between working sets

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Workout: Ladder x 16 Minutes 

  • Buy in: 800 Meter Run 

-in remaining time ladder of:

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 etc.. 

  • Burpees Over DB 
  • DB Hang Clean and Jerks (50/35) *half per side 
  • (8/6) Calorie Row/Bike/Ski 

*Score is last FULL round completed + partial reps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions