WOD: Wednesday, June 11th, 2025

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Group Dynamic Warmup:

  • Glute Bridge Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean (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 

*Warm up sets are super important! Dial in technique 

*Focus on speed under the bar from first warm up set to last working set

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Workout: For Time 

4 Rounds 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 
  • 24 Double Unders 
  • 12 Hang Power Cleans (105/75) 
  • 200 Meter Run 

*Rest 1 Minute at the completion of each round 

*Score is total time to complete all 4 rounds including rest

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Cardio Option: For Time 

4 Rounds 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K) 
  • 24 Double Unders 
  • 12 Atomic Sit Ups (25/15) 
  • 200 Meter Run 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)