Wednesday, June 11th

Main – WOD

(No Measure)

Jumping split lunges-
3 x 45 second max reps

Rx =
15#/10# plate overhead

Rx+ =
20#/14# Medball overhead

*1 minute rest between each round. Use ab mat or black pad if you have knee pain.

Metcon (Distance)

For Distance:
10 minute row
*1-3 people per team. Switch at the top of every minute.

Cash Out

Weighted step-up with barbell in back squat position:
3 x 8 with each leg

Rx =

*Increase weight as needed. Lower height of step instead of doing it without barbell if you are not able to step-up on Rx height.


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.