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