WOD: Thursday, August 1st, 2019

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Front Squats (ascending weights)
  • 3 Plyo Push Ups

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Workout: 4 Rounds (1 minute Rest between rounds)

AMRAP x 5 Minutes

  • Buy In: 200 Meter Med-Ball Carry (20/14)

-Then, AMRAP in remaining time of:

  • 3 Front Squats (115/75)
  • 6 Burpees Over the Bar

*CRX: 3 Front Squats (185/115)

*Individual score per round (4 total)

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Cardio Option: 4 Rounds (1 Minute Rest between Rounds)

AMRAP x 5 Minutes

  • Buy In: 200 Meter Med-Ball Carry (20/14)

-Then, AMRAP in remaining time of:

  • 12 Med-Ball Jump Squats (20/14)
  • 6 Burpees

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Core: 5 Rounds

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold