WOD: Thursday, July 22nd, 2021

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold / :10s of Air Squats 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 
  • 3 Overhead Squats (ascending weights)
  • :20s Wall Sit 

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Workout: For Time 

  • Buy In: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike 

-Then-

5 Rounds 

  • 16 2FOR1 Wall Balls (20/14)
  • 8 Overhead Squats (105/75) 

-Then-

  • Buy out: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike 

*2FOR1 Wall Balls= 1 Med-ball Front Squat + 1 Wall Ball

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Cardio Option: For Time 

  • Buy In: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike 

-Then-

5 Rounds 

  • 16 2FOR1 Wall Balls (20/14)
  • 24 KB/DB Goblet Squats (24K/16K)

-Then-

  • Buy out: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike 

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Accessory: Upper Body Press Work

4 Sets 

  • 10 DB/KB Strict Press (Right Arm) 
  • :30s Overhead DB/KB Hold 

-Then-

  • 10 DB/KB Strict Press (Left Arm) 
  • :30s Overhead DB/KB Hold 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold