0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Samson Stretch

Child’s Pose

Standing Groin Stretch

Inverted Toe Touches

Calf Stretch

WOD Prep

2-3 Rounds

6 Alt. DB Snatch

3 Burpee Box Jump Overs

1 Rope Climb

3 Deadlift

250/200m Row

WOD:

“Juneteenth”

Every 6 minutes for 30 minutes

18 Alt. DB Snatch @50/35

9 Burpee Box Jump Overs @24/20”

1 Rope Climb

6 Deadlift @225/155

250/200m Row

SCORE: Time, 5 scores

PACE GOAL: 4:30 or less each round

FEEL:

• Zero to 100…interval style

• High rate will be on the steady climb as you go through each round, should be enough rest to stay consistent each round

STRATEGY:

• Unbroken on the DB Snatch

• Steady pace on the Burpee Box Jump Overs

• Focus on getting a high foot clamp for efficiency

• Unbroken on Deadlift

• Push the pace on the Row

• Focus on breathing and managing your heart rate during the rest

STORY BEHIND THE WORKOUT:

• 6/19/1865 commemorates the day when 250,000 slaves in the state of Texas, which became the las bastion of slavery during the the final days of the Civil War, were declared free by the U.S. Army.

• Every 6 minutes for 30 minutes…6x5 = 30…for the last two digits of the year

• 18 DB Snatch for the first two digits of the year

• 9 Burpee Box Jump Overs for the last digit of the day

• 1 Rope Climb for the first digit of the day

• 6 Deadlift for the month

• 250/200m Row for the 250,000 slaves declared free

BEGINNER: 25/15, Up Downs, 10 Plate Russian Twists, 135/95

SCALED: 35/20, 20/16”, 1 Rope Pull (VIDEO) 185/125

Rx+: 70/50, 24/20”, 250/175

Comp: 70/50, 30/24”, Legless, 275/185