June 12, 2023 – Fitness

  • WOD
  • June 12, 2023
  • (0)

Two sets of:
Jump Rope x 60 seconds (single or double-under)
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds

Two sets of: (Use this warm up to to practive some olympic movements)
“Hunter’s Clean Warm-Up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5


Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Row x 8 reps each @ 2111
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds

For time:
500 Meter Row
50 Alternating Dumbbell Snatches

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