WOD: Monday, August 19th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Samson Lunges – 10 Reps per side
• Pigeon Stretch – 1 Minute Per Side

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Strength: Back Squat (12 – 15 Minutes)

• 5 Sets x 5 Reps @55 – 60% of 1 Rep Max

*Deload week, next week we will be testing a new 1 Rep Max!

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Workout: For Time

21 – 15 – 9

• Thrusters (105/75)
• Box Jumps (30”/24”)

*Before each round complete = 400 Meter Run

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Cardio Option: For Time

21 – 15 – 9

• Atomic Sit Ups (25/15)
• Box Jumps (30”/24”)

*Before each round complete = 400 Meter Run

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Core: 5 Rounds

• 30 Russian Twists (25/15)
• 30 Bicycle Crunches