WOD: Friday, June 7th, 2024

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (INCLUDING 0:00) complete:

  • 5 Burpees to a target (pull up bar) 
  • 7 Deadlifts (185/115) 

*Standard for the burpees is a two hand touch 

*Score is total # of calories completed

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Cardio Option: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (INCLUDING 0:00) complete:

  • 5 Burpees to a target (pull up bar) 
  • 14 Russian KB Swings (24K/16K)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions