WOD: Friday, July 23rd, 2021

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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