WOD: Monday, July 12th, 2021

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Warm-up: Group Dynamic

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

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Strength: Back Squat (15-17 Minutes)

  • 3 Sets x 3 Reps @75% of 3 Rep Max 
  • 2 Sets x 3 Reps @80% of 3 Rep Max 

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Workout: Every 3 Minutes x 5 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike/Runner 
  • 9 Power Snatches (75/55) 

-In remaining time, max reps of:

  • Wall Balls (20/14) 

*Score is total # of accumulated wall balls 

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Cardio Option: Every 3 Minutes x 5 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike/Runner 
  • 12 Alt DB Power Snatches (50/35)

-In remaining time, max reps of:

  • Wall Balls (20/14) 

*Score is total # of accumulated wall balls 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (15/10)
  • :20s Unweighted Hanging Knee Raise Hold