WOD, JUNE 11th

Warm-Up
(6 MIN):
200m Row (Everyone) or 10 Down + Backs
10 Toe Touches
10 PVC Pass Throughs
10 Russian Kicks
10 PVC Pass Arounds
10 Iron Cross
10 Scorpions
10 Lateral Lunges
5 Russian Baby Makers
5 Inchworm + Push-up
200m Run or 10 Cal Bike If subbing bike for running in the WOD)
Strength Work
(20 MIN):
PICK A SQUAT
Back Squats, Front Squats, OH Squats, or Goblet Squats
*6 Sets x 3 Reps Building to a Moderate Weight (65% to 75% of 1RM)
***Athletes will complete 6 Split Squats (3-R / 3-L ) after each set. Athletes can hold a DB in each hand like a suitcase carry.
WOD
200610
“BOAT RACE”
3 RDS FOR TIME:
500m Row
400m Run
*3 MINUTE REST BETWEEN RDS
(22 MIN TIME CAP)
(Score = Total time to complete three rounds including rest)
ZOOM WOD
“BOAT RACE”
3 RDS FOR TIME:
30 Burpees
50 Down + Backs (Down = 1 / Back = 2)
*3 MINUTE REST BETWEEN RDS
(22 MIN TIME CAP)
(Score = Total time to complete three rounds including rest)
WOD DETAILS
*Athletes will complete a 500m row, 400m run, and then rest for a full 3 minutes before starting the next round.
*Zoom athletes can sub other movements if desired

Movement Variations (Scaled or Injury Modifications):
*400m run
~~25 Cal Bike