WOD, June 17th

Warm-Up
(6 MIN):
200m Run or Row
10 Toe Touches
10 Bear Hugs
10 Forward or Reverse Lunges
10 PVC Pass Throughs
10 PVC Windmills
10 Banded Pull-Aparts
10 Iron Cross
10 Scorpions
20 DU, Singles, or Jumping Jacks
WOD PREP
(6 MIN):
Set up and warm up movement for WOD
PARTNER WOD
For Time:
160 DU
80 Single Arm Alt. Devil’s Press, #50/35
40 Brute Ball Push+Pull, #150/100 (Push = 1 rep / Pull = 1 rep)
20 Bar MU
1 Mile Partner Run or 2000m Row
(35 MIN TIME CAP)
PARTNER ZOOM WOD
For Time:
160 DU or 160 Jumping Jacks or Line Hops
80 Single Arm Alt. Devil’s Press
40 Med Ball Push+Pull
20 Bent Over Rows (Barbell or DBs)
1 Mile Partner Run or 2000m Row
(35 MIN TIME CAP)
WOD DETAILS
*One athletes works at a time, split reps as desired
*Both athletes will complete the 1 Mile Run
*One partner can run and the other partner can row if needed
*Athletes can modify and sub movements if needed
*Brute Ball Push + Pull: The ball will be at one end of the athlete’s box. The athletes will push the ball forward to the other line. The ball needs to cross the line. Then the athlete will pull the ball backwards, rolling it, back to the starting line. The ball must cross the line.
Movement Variations (Scaled or Injury Modifications):
*160 DU
~~320 Singles or 160 Jumping Jacks or Line Hops
*80 Single Arm Alt. Devil’s Press
~~Alt. DB Hang Snatch or KB Swings
*40 Brute Ball Push+Pull or Med Ball Push+Pull
~~Suitcase Carry or Farmer’s Carry Down + Backs (Zoom)
*20 BMU
~~C2B, Pull-ups, Banded Strict PU, Jumping PU, Ring Rows, Bent Over Row
*1 Mile Partner Run or 2000m Row
~~Zoom athletes can come up a sub for the 1 Mile Partner Run or 2000m Row
~~160 Down + Backs