WOD: Monday, July 26th, 2021

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold / :10s of Jump Squats
  • Banded Bottom of Squat Stretch – 1 Min Hold 

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Strength: Back Squat (17 Minutes)

  • 3 Sets x 2 Reps @92% of 3 Rep Max 
  • 2 Sets x 2 Reps @95% of 3 Rep Max 

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Workout: EMOM x 20 Minutes

  • Min 1: 15 Wall Balls (20/14) 
  • Min 2: 12 DB Hang Clean & Jerk (50/35)
  • Min 3: (12/9) Calorie Row/Bike/Runner 
  • Min 4: Rest 

*CRX: 20 Wall Balls / 12 DB Hang C&J / (15/12) Calorie Row/Bike/Runner

*No scores for today just focus on finishing all the work inside the minute

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K) 
  • 30 Mountain Climbers