WOD: Tuesday, July 16th, 2019

Warm-up: Group Dynamic

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

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Pre Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 6 Alternating Front Rack Lunges (ascending weights)
• :15s Wall Sit

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Workout: 3 Sets

• Buy In: 400 Meter Run

-Then-

2 Rounds

• 40 Double Unders
• 20 Wall Balls (20/14)
• 10 Alternating Front rack Lunges (105/75)

*Each set starts with a 400 M Run and goes into 2 rounds of DU-WB-FRL

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Cardio Option: 3 Sets

• Buy In: 400 Meter Run

-Then-

2 Rounds

• 40 Double Unders
• 20 Wall Balls (20/14)
• 20 Switches

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Core: 4 Rounds

• 15 Ab-Wheels
• :30s Hollow Hold