WOD, JUNE 8th

Warm-Up
(8 MIN):
200m Row or Run
10 Reverse Lunges
10 Bear Hugs
10 Toe Touches
10 Arm Circles (5 Forward / 5 Back)
10 Iron Cross
10 Scorpions
10 Glute Raises
10 Lateral Lunges
5 Med Ball Front Squats
20 DU or Singles
***Get bar set up for the squat EMOM
Strength Work
On A 20 Min Clock:
EMOM 0-10: 2 Front Squats
EMOM 10-20: 2 Back Squats
*Athletes will start the EMOM between 50 – 65%
*Athletes can add weight during the EMOM
*Remember form and technique first
WOD
200608
“Annie with a Twist”
For Time:
50-40-30-20-10
Double-Unders
Med Ball Twists, #20/14 (Each twist = 1 rep)
*After each round complete 25 DB Goblet Squats, #50/35
(15 MIN TIME CAP)
ZOOM WOD:
“Annie with a Twist”
For Time:
50-40-30-20-10
Double-Unders, Singles, Line Hops, or Jumping Jacks
Med Ball or Object Twists, #20/14 (Each twist = 1 rep)
*After each round complete 25 DB Goblet Squats, #50/35
(15 MIN TIME CAP)
WOD DETAILS
*Athletes will complete a set of 25 DB Goblet Squats after each round. For example: 50 DU, 50 Med Ball Twists, and then 25 DB Goblet Squats. Athletes will then move on to the 40’s, and so on.
*Focus on good form, especially on those squats

Movement Variations (Scaled or Injury Modifications):
*DU
~~Singles (Reps Doubled)
*Med Ball Twists
~~Scale to feet on the floor or sit-ups
*Goblet Squats
~~Goblet Hold Plate Step-ups or 12 Cal Row or Bike