WOD, June 19th

Warm-Up
(8 MIN):
400m Run or Row
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Trunk Rotations
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Dead Bugs
10 PVC Good Mornings
10 PVC Windmills
5 Inchworms + Push-up
5 Jump Squats
Strength Work
(18 MIN):
Deadlifts
*5 sets x 3 reps Building to a Moderate Weight (65% – 75%)
***6 (3- R / 3- L) Lateral Box or Plate Step-ups after each set

WOD Perspective: #185/125 (51% of 1RM)

WOD
200618
5 X 3 MIN AMRAP:
12 Deadlifts, #185/125 (51% of 1RM)
8 Box Jumps, 24/20
Max Cal Row, Bike, or Ski Erg
*REST 1 MIN
(Score = Total Cals)
ZOOM WOD
5 X 3 MIN AMRAP:
12 Deadlifts, DB or KB Deadlift
8 Box Jumps, Box Step Ups, or Plate Step Ups
Max Cal Row or Max Burpee Jack or Max Burpee Broad Jump
*REST 1 MIN
(Score = Total Cals or Up Downs)
WOD DETAILS
*Athletes will complete a total of five, 3 MIN AMRAPS with a 1 MIN REST in between rounds
*Athletes will complete 12 Deadlifts, 8 Box Jumps, and in the remaining time will row or bike for max calories
*The score will be a total of max calories

Movement Variations
*Burpee Jack (https://www.youtube.com/watch?v=ULrQHuPKQ4M)
*Burpee Broad Jump (https://www.youtube.com/watch?v=q7FF-rVgSa0)