WOD: Friday, July 2nd, 2021

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 min per side 

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Strength: Squat Endurance EMOM 

EMOM x 10 Minutes 

  • ODD: 5 Front Squats (165/115) 
  • Even: :30s Med-Ball Wall Sit (20/14) 

*Front Squats can come from the floor if you’d like

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

  • 3 Box Jumps (24”/20”)
  • 6 Alternating DB Power Snatch (50/35)
  • 9 Wall balls (20/14) 

*Pick up where you leave off after rest period

*Score is total rounds + reps completed after all 5 intervals

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions