WOD: Friday, July 16th, 2021
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Couch Stretch – 1 Minute per side
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Strength: Leg Endurance EMOM
EMOM x 10 Minutes
- Min 1: 5 Pause Front Squats (135/95)
- Min 2: :30s Max Med-Ball Jump Squats (20/14)
*:03s Pause at the bottom of each front squat
*Front Squats can be from the floor or from the rack
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Workout: AMRAP x 21 Minutes
- 24 Double Unders
- 8 DB/KB Front Squats (50/35) *Right side
- 8 Box Jumps (24”/20”)
- 8 DB/KB Front Squats (50/35) *Left Side
*Every 3 Minutes (NOT INCLUDING 0:00) complete:
- 100 Meter Run
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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