Movement Prep/Activation:
8:00 Dual Prep Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–6:00
2 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Muscle Snatch
6:00–8:00
2 Rounds
2 Lateral Burpees Over Bar
4 Empty Bar Power Snatches

Workout Prep:
2 Rounds @ 60–70%
15 second Max Burpee Over Bar
15 second rest
* Build close to workout pace

Today we are performing the June Burpee Challenge workout.
Once complete, you will rest until the 20:00 mark and then perform „RANDY“.

FREEDOM (RX):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

INDEPENDENCE (Intermediate):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

LIBERTY (Beginner):
Every 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)

For Time: 75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
https://www.crossfit.com/workout/2008/02/13#/comments

3-5 minutes of easy cardio

2 Sets
1:00 Seated QL Stretch
1:00 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.

Tabata 8 sets (4:00)
20 seconds Hip Extensions (or Supermans)
10-second rest

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

Good Morning 1 min

Overhead Activation 1 min

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