WOD: Friday, August 7th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 minutes
  • :20s Bottom of squat hold + :10s of active squats
  • Couch Stretch – 1 minute per side 

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Workout: For Time 

  • 150 Air Squat Lunges 

-Every minute on the minute complete:

  • 8 DB/KB Thrusters (4 per side)

*1 Air Squat Lunge Rep= 1 Air Squat + 2 Lunges 

BARBELL OPTION: For Time 

  • 150 Air Squat Lunges 

-Every minute on the minute complete:

  • 8 Thrusters (95/65)

*1 Air Squat Lunge Rep= 1 Air Squat + 2 Lunges 

WORKOUT FLOW: 

  • Workout today is for time. You will complete 150 Air Squat Lunges. Every minute on the minute NOT INCLUDING 0:00, complete, 8 Thrusters. Once the thrusters are complete then try to get as many air squat lunges done before the start of the next movement. You will be done once all 150 air squat lunges are complete. 

EQUIPMENT MODIFICATION:

  • DB/KB Thruster – Find a weighted object that allows you to squat and press it in one motion. 

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Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings