WOD: Monday, July 8th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Squat to Stand – 10 Reps
  • Couch Stretch – 1 Minute Per Side

——————————————————————————————————–

Strength: Back Squat (12 – 15 Minutes)

  • 5 Sets x 1 Rep @80-85% of 1 Rep Max

——————————————————————————————————–

Workout: 4 Rounds ( 4 Minutes ON / 1 Minute OFF)

  • 300 Meter Run
  • 30 Switches
  • Max Thrusters (95/65)

*Score is max thrusters in remaining time per round

**If raining sub = 400 Meter Row OR 900 Meter Bike

——————————————————————————————————–

Cardio Option: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • 300 Meter Run
  • 30 Switches
  • Max Med Ball Jump Squats (20/14)

*Score is max med ball jump squats in remaining time per round

——————————————————————————————————–

Core: 5 Rounds

  • 15 V-Ups
  • 15 Hollow Rocks