WOD, June 25th

Warm-Up
(14 MIN):
200m Run or Row
10 Standing High Knees
10 Bear Hugs
10 Toe Touches
10 PVC Pass Throughs
10 PVC Windmills
10 PVC Pass Arounds
10 Iron Cross
10 Scorpions
10 Cat / Cow
10 OH Plate Forward or Reverse Lunges
5 Empty Barbell High Hang Power Clean
5 Empty Barbell Low Hang Power Clean

***Athletes need to spend the rest of the time warming up the hang power clean for the EMOM.
***Also, grab your KB and Abmat for the WOD

Strength Work
10 MIN EMOM:
*Every Minute On The Minute
~~2 Hang Cleans

***Athletes need to stand up to full extension to establish the hang position. Athletes can go from the high hang or low hang.
***Athletes can add weight if desired.

WOD
200625
20 MIN EMOM / 5 RDS FOR MAX REP UP DOWNS
MIN 1: 12 OH Plate Forward or Reverse Lunges, #45/25
MIN 2: 20 Sit-ups
MIN 3: 15 KB Swings, #53/35
MIN 4: REST
***In The Remaining Time Of Each Working Minute, Max Rep Up Downs
(Score = Total Number of Up Downs Completed)
WOD DETAILS
*Athletes will have 1 minute to complete 12 Overhead Plate Forward or Reverse Lunges. In the remaining time, athletes will complete max reps of up downs. Follow this pattern for minute 2 and minute 3.
*Minute 4 is a full 1 minute rest and then athletes will start back at the 12 OH Plate Forward or Reverse Lunges
*All movements needs to be to standard unless modifying for an injury
*Zoom athletes can sub in a different object for lunges if needed