WORKOUT OF THE DAY, JUNE 20TH 2022

WOD:

#great day

AMRAP 20

Climb the Ladder

200m Run 3 Wallballs (20/14lbs)

200m/6, 200m/9, 200m/12, etc…

At the 25:00 min….

1 Round of:

30 DB Box Step Overs (50/35s) *Scale to Single DB if need

25 Toes to Bar *Scale to Hanging Knee Raise

20 Clean and Jerk (115/75lbs)

In remaining time of the 14:00, Find a Heavy Jerk (off the rack)

**Competitor Version of WOD below (Open Gym)

AMRAP 30

Climb the Ladder

200m Run 3 Wallballs

20/14 200m/6, 200m/9, 200m/12, etc…

Rest as needed, then..

With a 20:00 Running Clock:

2 Rounds 25 DB Box Step Overs 50/35s

20 Toes To Bar 15 Clean and Jerk 115/75 (95/65) [75/55]

Find a 1RM Jerk in remaining time

OPTIONAL (OLY):

Muscle Snatch

3-3-3-3-3-3

BODYBUILDING:

Barbell Bench Press 9-7-5-3-5-7-9

Double DB Bench Press 4 sets of 10

Hex Press 4 sets of 12 Hex Press

Double DB Skull Crushers 4 sets of 10

Standing Tri DB French Press 4 sets of 10 Standing Tricep DB French Press

Build across sets

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