WOD: Monday, June 7th, 2021

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of jump squats 
  • Couch Stretch – 1 Minute per side

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Strength: Back Squat (15 – 17 Minutes) 

  • Establish a new 1 Rep Max 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 9 Ab-Mat Sit Ups 
  • 7 Thrusters (95/65) 
  • 5 Box Jump Overs (24”/20”) 

*Pick up where you left off 

*Score is a total round count across all 5 intervals 

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 9 Ab-Mat Sit Ups 
  • 7 Wall Balls (20/14) 
  • 5 Box Jump Overs (24”/20”) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 DB SIde Bends (50/35)