WOD: Monday, June 16th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, air squats, squat hold 
  • 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 

*Focus on getting in a proper amount of warm up sets 

*Make sure you rest between heavy attempts

*Belt, knee sleeves, weightlifting shoes for added support

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Workout: For Time

Rd1: 

  • 500 Meter Row OR 1200 M Bike 
  • 32 Alt Front Rack Lunges (95/65) 
  • 8 Burpees to a plate (45) 

Rd2: 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Alt Front Rack Lunges (95/65) 
  • 8 Burpees to a plate (45) 

Rd3:

  • 500 Meter Row OR 1200 M Bike 
  • 16 Alt Front Rack Lunges (95/65) 
  • 8 Burpees to a plate (45) 

*Burpee to a plate standard: 

  • Burpee can be done on the side of the plate or facing 
  • Chest + thighs on the ground
  • Both feet land on top of the plate 
  • No full extension needed at the top of the burpee 

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Cardio Option: For Time

Rd1: 

  • 500 Meter Row OR 1200 M Bike 
  • 32 Alt Goblet DB Lunges (50/35) 
  • 8 Burpees to a plate (45) 

Rd2: 

  • 500 Meter Row OR 1200 M Bike 
  • 24 Alt Goblet DB Lunges (50/35) 
  • 8 Burpees to a plate (45) 

Rd3:

  • 500 Meter Row OR 1200 M Bike 
  • 16 Alt Goblet DB Lunges (50/35) 
  • 8 Burpees to a plate (45) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches