WOD: Monday, July 5th, 2021 (Normal Schedule)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of air squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (15 – 17 Minutes)

  • 3 Sets x 5 Reps @65% of 3 Rep Max 
  • 2 Sets x 5 Reps @70% of 3 Rep Max 

*If you did not test your 3RM last week do so this week

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Workout: 5 Rounds 

  • 9 Thrusters (95/65)
  • 9 Pull ups 
  • 200 Meter Run 

-Rest 1 Minute at the completion of each round

*Goal here is to hit each round as fast, and with as much intensity, as possible

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Cardio Option: 5 Rounds 

  • 9 Atomic Sit Ups (25/15)
  • 9 Pull ups 
  • 200 Meter Run 

-Rest 1 Minute at the completion of each round

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Core: 4 Rounds 

  • 30 Scissor Kicks 
  • 30 Flutter Kicks