WOD: Monday, June 23rd, 2025

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps  
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Make-Up Day (17 Minutes) 

  • Establish a new 1 Rep Max 

*Pick one of the movements from this past cycle

*Front Squat, Clean, Jerk

*Focus on your warm up sets and rest between sets 

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Workout: For Time 

  • 60 Med-Ball Push Press (20/14) 
  • 45 Double Unders 
  • 30 Shoulder to Overhead (115/85) 
  • 1000 Meter Row/Ski OR 2400 Meter Bike 
  • 30 Shoulder to Overhead (115/85) 
  • 45 Double Unders 
  • 60 Med-Ball Push Press (20/14) 

*Pick a barbell weight that allows you to do 8-10 reps each time

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Cardio Option: For Time 

  • 60 Med-Ball Push Press (20/14) 
  • 45 Double Unders 
  • 30 DB Shoulder to Overhead (50/35) *15 per side
  • 1000 Meter Row/Ski OR 2400 Meter Bike 
  • 30 DB Shoulder to Overhead (50/35) *15 per side
  • 45 Double Unders 
  • 60 Med-Ball Push Press (20/14) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)