WOD: Friday, July 23rd, 2021
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Squat Rotations – 10 Reps (5 Per side)
- Couch Stretch – 1 Minute per side
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Strength: Leg Endurance EMOM
EMOM x 8 Minutes
- Minute 1: 10 Front Squats (115/85)
- Minute 2: :40s Max Calorie Row/Bike/Runner
*Front Squats can come from the rack or floor
*:45s Cap on each round of front squats
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Workout: 3 Intervals (5 Minutes ON / :90s OFF)
- Buy In: 200 Meter Run
-Then in remaining time AMRAP of:
- 8 Toes 2 Bar
- 6 Hang Power Cleans (95/65)
- 4 Alt Front Rack Lunges (95/65)
*3 Total Scores – One for each interval
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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF)
- Buy In: 200 Meter Run
-Then in remaining time AMRAP of:
- 8 Toes 2 Bar
- 6 Russian KB Swings (24K/16K)
- 6 Alt KB Lunges (24K/16K)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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