WOD: Monday, July 29th, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Pigeon Stretch – 1 Minute Per Side

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Strength: Back Squat (12 – 15 Minutes)

• 5 Sets x 1 Rep @90% of 1 Rep Max

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Workout: Every 5 Minutes x 4 Rounds

• 300 Meter Run
• 30 Ab-Mat Sit ups
• 20 Wall Balls (20/14)
• Max Alternating Front Rack Lunges (75/55)

*CRX: 20 Wall Balls (30/20) / FRL (115/85)

*Every lunge = 1 Rep / Score is an accumulation across all 4 Rounds

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Cardio Option: Every 5 minutes x 4 Rounds

• 300 Meter Run
• 30 Ab-Mat Sit ups
• 20 Wall Balls (20/14)
• Max Switches

*Score is an accumulation across all 4 Rounds

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Core: 5 Rounds

• 30 Flutter Kicks
• 30 Side Crunches