WOD: Saturday, June 22nd, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute Per side

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Pre Game: 4 Rounds (12 Minute Cap)

  • Run the stairs
  • 3 Hang Power Cleans (ascending weights)
  • :15s Wall Sit

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Workout: For Time

  • 800 Meter Run
  • 40 Alternating Box Step Ups (50/35)(24k/16k)
  • 20 Hang Power Cleans (105/75)
  • 500 Meter Run
  • 30 Alternating Step Ups (50/35)(24k/16k)
  • 15 Hang Power Cleans (115/85)
  • 300 Meter Run
  • 20 Alternating Box Step Ups (50/35)(24k/16k)
  • 10 Hang Power Cleans (135/95)

*One DB/KB for the step ups and ALL STEP UPS DONE TO A 20″ BOX!

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Cardio Option: For Time

  • 800 Meter Run
  • 40 Alternating Box Step Ups (50/35)(24k/16k)
  • 40 Rage Balls (20/15)
  • 500 Meter Run
  • 30 Alternating Step Ups (50/35)(24k/16k)
  • 30 Rage Balls (20/15)
  • 300 Meter Run
  • 20 Alternating Box Step Ups (50/35)(24k/16k)
  • 20 Rage Balls (20/15)

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Strength: Bench Press

  • 4 sets x 2 Reps @80-85% of 1RM

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Muffin Toppers (35/25)