WOD, June 29th

Warm-Up
(8 Min:)
200m Run or Row
10 Toe Touches
10 Arm Circles (5 Forward / 5 Back)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Alt. Box Step-ups
5 Inch Worms + Push-ups
5 Squat Therapy (5 Seconds Down, 3 Second Hold, Drive Up)
5 Med Ball Squat Cleans
Strength Work
Front Squats to Back Squats (25 Min):
3 FS then rack and straight into 6 BS
1 set (3 FS / 6 BS) @ EB
1 set (3 FS / 6 BS) @ 50%
1 set (3 FS / 6 BS) @ 55%
1 set (3 FS / 6 BS) @ 60%
3 set (3 FS / 6 BS) @ 65%
***Weight is based on the Front Squat 1RM. It is suggested to subtract 30 pounds from your max. If you do not have a 1RM then you will start at a lighter weight and build to a moderate Front Squat weight throughout the sets.
***COMPLETE 3 Russian KB Swings after each set
WOD
200628
12 MIN AMRAP:
3 Med Ball Squat Cleans, #20/14
3 Russian KB Swings, #53/35
3 BBJO, 24/20
6 Med Ball Squat Cleans, #20/14
6 Russian KB Swings, #53/35
6 BBJO, 24/20
9 Med Ball Squat Cleans, #20/14
9 Russian KB Swings, #53/35
9 BBJO, 24/20
***Athletes will start back over at reps of 3 once all the reps of 9s are completed
(Score = Total Completed Rds + Reps)
WOD DETAILS
*Athletes have 12 MIN to complete as many rounds and reps as possible.
*Athletes will complete 3 reps of each movement, 6 reps of each movement, and 9 reps of each movement. Athletes will start back over at 3 once all reps of 9 are completed.
*BBJO = Burpee Box Jump Over
Movement Variations (Injury / Scaled / Zoom Modifications):
*Med Ball Squat Cleans:
~~Med Ball Power Clean / Light DB Squat Clean / Goblet Squats
*Russian KB Swings
~~Russian DB Swings
*Burpee Box Jump Overs
~~Burpee Box or Plate Step Overs