WOD: Friday, July 9th, 2021

Posted by & filed under .

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Leg Endurance EMOM 

EMOM x 9 Minutes 

  • Min 1: :30s of Max Front Squats (115/85)
  • Min 2: :30s of Max Switches 
  • Min 3: Rest 

*Front Squats can be taken from the rack or floor 

*Fight to hold on for all :30s 

——————————————————————————————————–

Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

  • Buy In: (12/8) Calorie Row/Bike/Run 

-Then, in remaining time AMRAP of: 

  • 4 Toes 2 Bar 
  • 8 DB Hang Clean and Jerks (50/35)
  • 16 Double Unders 

*DB Hang Clean and Jerks are 4 per side 

*3 Scores – one for each interval 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions