WOD: Thursday, August 5th, 2021

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row OR Bike 
  • 3 Front Squats (ascending weights)
  • :15s Hollow Hold 

*Front Squats come from the ground

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Workout: For Time

3 Rounds 

  • (13/11) Calorie Row OR Bike 
  • 11 Toes 2 Bar 
  • 9 Front Squats (115/85) 

-Then-

  • 500 Meter Run 

-Then-

3 Rounds 

  • 9 Front Squats (115/85)
  • 11 Toes 2 Bar 
  • (13/11) Calorie Row OR Bike 

*CRX: 7 Front Squats (155/105) 

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Cardio Option: For Time

3 Rounds 

  • (13/11) Calorie Row OR Bike 
  • 11 Toes 2 Bar 
  • 11 KB/DB Goblet Squats (24K/16K)(50/35)

-Then-

  • 500 Meter Run 

-Then-

3 Rounds 

  • 11 KB/DB Goblet Squats (24K/16K)(50/35)
  • 11 Toes 2 Bar 
  • (13/11) Calorie Row OR Bike 

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Endurance: Assault Bike/Runner Intervals

8 Rounds 

  • :20s Hard effort – :40s easy effort 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations