6.13.2025 COMMUNITY CUP WOD 2   Recently updated !

WARM UP

15 Cal on Bike then
4 Min AMRAP
10 KB SDHP
3 Strict Pull Ups
10 OHS with PVC
Dynamic Stretch

WOD
COMMUNITY CUP WOD #2
Rounds 1 and 2
2 Minutes of:

10 Reps of Hip Flexion work (determined by level)
10 OHS
Max Calorie Row

1 Min rest after each round

Round 3 – 2 min with 1 min rest
Round 4 – 3 Min

Calorie Row (based on level)
OHS
Max Reps Pulling Movement (based on level)

STRENGTH
Bench Press
60% of 1 RM plus 25 lbs Max Reps then
Max Reps at 50% of your first weight

ICING
Recovery work for lats
Tib Raises
Open Gym tomorrow 830-11 am