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