WOD: Monday, August 26th, 2019

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Warm-up: Group Dynamic                      

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

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Strength: Back Squat (12 – 15 Minutes)

  • Build to a one rep max

*Retest week is here, take risks and try to PR!

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Workout: AMRAP + For Time

AMRAP x 12 Minutes

  • 21 Wall Balls (20/14)
  • 15 Push Press (95/65)
  • 9 Box Jump Overs (24”/20”)

-Rest 2 Minutes –

For Time

  • 500 Meter Run
  • 30 Box Jump Overs (24”/20”)

*Two separate scores, one for the amrap, one for the “For Time” piece

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Cardio Option: AMRAP + For Time

AMRAP x 12 Minutes

  • 21 Wall Balls (20/14)
  • 15 AB-Mat Sit ups
  • 9 Box Jump Overs (24”/20”)

-Rest 2 Minutes –

For Time

  • 500 Meter Run
  • 30 Box Jump Overs (24”/20”)

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Core: 4 Rounds

  • 30 Bicycle Crunches
  • :30s Hollow Hold