Father and son Jay and Jacob!

Father and son Jay and Jacob!

WOD for Sunday, June 16

WODs at 9:45 & 11 am

In teams of 3, with only one person working at a time, complete 150 reps of the following activities AFAP:

  1. Bodyweight squats (front, high bar, low bar, overhead)
  2. American KB swings (52/35)
  3. Russian twists (45/25)
  4. Box jumps (24/20)
  5. Medicine ball cleans (20/14)
  6. 1/2 bodyweight ground to overhead (snatch, clean & jerk, clean thruster)
  7. Then row 1,500m

45-minute time cap.

Teams may use only 1 rack and bar; thus, team members will be responsible for changing weights.

Activities must be completed in the order listed. Team members may divide the work however they like, e.g., one member may complete all squats if so desired (although I wouldn’t recommend).