Wednesday- June 24th

Weekly Warm-Up: 1-2 Sets

+ Today's Warm-up Movements:

*Couch Stretch x :60 each

*Calf Stretch x :30 each

A. 5 sets of:

Tempo Front Squat x 3 reps @ 31X1

Rest 2 minutes

Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.

B. "Jackie" (*Benchmark WOD) For Time: 1,000 Meter Row 50 Thrusters (45/35) 30 Pull-ups

or

“Jack Daniels”

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

C. Buy-Out

Quad Smash x 2:00 each

5 Way Shoulders x 1:00 each