WOD: Monday, July 1st, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute Per Side

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Strength: Back Squat (12 – 15 Minutes)

  • 5 Sets x 3 Reps @70-75% of 1 Rep Max

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Workout: For Time

  • Buy In: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

-Then-

15-12-9-6-3

  • Thrusters (105/75)
  • Toes 2 Bar

-Then-

  • Buy Out: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

*B/W rounds of thrusters & T2B complete a 200 m Run

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Cardio Option: For Time

  • Buy In: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

-Then-

15-12-9-6-3

  • Atomic Sit Ups (25/15)
  • Toes 2 Bar

-Then-

  • Buy Out: 800 Meter Run / 1000 Meter Row / 2400 Meter Bike

*B/W rounds of sit ups & T2B complete a 200 m Run

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Core: 5 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings