June 19th, 2022
JUNETEENTH
6 Rounds
19 Burpees
11 Thrusters
63 Double Unders
Buy Out 65 Cals on Bike
Fx: 95/65
P/O: 115/75
Stimulus: Grunt/Figure Skater
6 Rounds
19 Burpees
11 Thrusters
63 Double Unders
Buy Out 65 Cals on Bike
Fx: 95/65
P/O: 115/75
Stimulus: Grunt/Figure Skater
AMRAP14
40 cal row
30 Power Snatch
20 Thrusters
10 Ring MU
Fx: 75/55, Ring Row + Dip
P: 115/75, Bar MU Option
O: 135/95
Stimulus: Grunt/Figure Skater
3 rounds
12 V-ups
24 Flutter Kicks
:20s L-sit hold of choice
On Monday we will continue our annual tradition by recognizing Juneteenth with a special WOD. We will be running a holiday schedule with classes running at 9am, 10:15 and 11:30a. As always, the gym will be open to you from the hours of 5a to 10p.
Juneteenth is an American holiday celebrated on June 19th commemorating when federal orders were read stating that all slaves were free
To give a bit more detail, during the American Civil War, Pres. Abraham Lincoln issued the Emancipation Proclamation, which declared more than three million slaves living in the Confederate states to be free. More than two years would pass, however, before the news reached African Americans living in Texas. It was not until Union soldiers arrived in Galveston, Texas, on June 19, 1865, that the state’s residents finally learned that slavery had been abolished. The former slaves immediately began to celebrate with prayer, feasting, song, and dance.
Juneteenth also called “Freedom Day”, is widely accepted in the United States as the day slavery ended. This is not a day just for African Americans to celebrate but a day for all Americans to remember and revere. It’s a testament to America’s ability to recognize wrongs and do its best to change course and make things right.
An article published in the Galveston Daily News summarized so beautifully why we must continue to do the work. “Injustices continue to stain our nation’s honor to prevent us from living up to our stated belief that all are created equal. The abuses of slavery and its successor practices have often been experienced by many generations. And it’s never improper to continue seeking justice for all.”
If you’ve done this workout before, you know this Juneteenth WOD has the volume and difficulty of a Hero WOD. And just like Hero WODs, it is designed to help you step outside of yourself to find a place of reflection, understanding, and remembrance. We can all make a difference.

“Up up and away”
(shared reps)
50 Wall Walks
100 Pullups
150 Front Rack Lunges
200 Alternating DB Snatch
250 Air Squats
300 Pushups
Time Cap: 25 min
Fx: J-hook row, 95/65, 35/25
P: 135/95, 50/35
O: 135/95, 50/35
Stimulus: Burner
21-15-9
Hang Squat Cleans
Burpee Box Jumpovers
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rest 2 min
Until 24:00
Find 1RM Cluster
Fx: 95/65, 20/18
P: 115/75, 24/20
O: 135/95, 24/20
Stimulus: Burner
AMRAP25
5-10-15-20-….
Wall Ball
TTB
Deadlifts
Fx: 14/10, Hanging Leg Raise, 95/65
P: 20/14, 135/95
O: 20/14, 155/105
Stimulus: Grunt/Capacity

45 Clean
45 Jerks
45/35 Cal Bike
1 mile run
Time Cap: 24 min
Fx: 95/65
P: 135/95
O: 135/95
Stimulus: Grunt/Capacity
10 rounds
200 meter run
8 Dball over the shoulder
1 Rope Climb
15 Wall Balls
8 rounds
25-minute cap
Time Cap: 23 min
Fx: 50/30, 2:1 RC Scale, 14/10
P: 70/50, 20/14
O: 100/70, Legless
Stimulus: Grunt/Figure Skater
AMRAP24
3 rounds
15 Sync Box Jumps
15 Sync Situps
15 Sync Deadlifts
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3 rounds
10 Sync Box Jumpovers
15 Sync Pushups
10 Sync Clean and Jerks
Fx: 20/18, 135/95
P: 24/20, 155/105
O: 24/20, 185/125
Stimulus: Grunt