WOD, JUNE 5th

Warm-Up
(6 MIN):
400m Run or 500m Row
10 Toe Touches
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
5 Russian Baby Makers
5 Inchworms + Push-up
5 Wall Balls
Strength Work
(18 MIN):
Back Squats
2 sets x 10 reps @ Light to Moderate Weight (60 – 75% of 1RM)

THEN:
5 sets x 1 “Complex”: 3 Deadlift + 2 Hang Power Clean + 1 Push Jerk
*Athletes will use this to warm up for the WOD. Athletes will build up to WOD working weight, they can always do more weight, and then drop down for the WOD.
WOD Weight Perspective: (72.50% of 1RM)

WOD
200605
4 RDS of:
4 MIN AMRAP
400m Run or 500m Row
1 RD of “DT”
Max Wall Balls, #20/14
(Score = Total of Max Wall Balls)
REST 2 MIN

“DT”:
12 Deadlift, #155/105
9 Hang Power Clean, #155/105
6 Push Jerk, #155/105
Weight Perspective: (72.50% of 1RM Clean+Jerk)

ZOOM WOD
4 RDS of:
4 MIN AMRAP
40 Down + Backs, 30 Burpees, or 100 Jumping Jacks
1 RD of “DT”
Max Goblet Squats
(Score = Total of Max Squats)
REST 2 MIN

“DT”:
12 Deadlift,
9 Hang Power Clean
6 Push Jerk
*Athletes can use a barbell or Single or Double DB

WOD DETAILS
*Athletes will complete 4 rounds of the 4 MIN AMRAP with a 2 MIN REST in between rounds
*The clock will start. Athletes will run 400m or row 500m, then complete 1 round of the DT. In the remaining time, athletes will complete as many wall balls as possible.
*The score will be the total number of wall balls from all 4 rounds.
*Zoom athletes can follow the exact daily WOD if they have access to all the equipment. The Zoom WOD is just an alternative.
*Zoom athletes have the option of switching up the complex movements if desired due to not having a barbell or dumbbells. For example: 12 Jumping Lunges, 9 Sit-ups, 6 Push-ups.
***GOOD FORM ON BARBELL OR DB CYCLING