WOD: Thursday, August 12th, 2021

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes 
• :20s Bottom of squat Hold + :10s of Jump Squats 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min1: 100 Meter Run 
• Min2: 5 Thrusters (ascending weights)
• Min3: 3 Strict Toes 2 Bar OR Strict Hanging Knee Raises 
• :15s Hanging Knee Raise HOLD

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

• 4 Box Jumps (24”/20”)
• 6 Toes 2 Bar 
• 4 Thrusters (105/75) 

*3 Total Scores – Rounds + Reps for each interval

*CRX: 4 Thrusters (135/95) / 4 Box Jumps (30”/24”)

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

• 4 Box Jumps (24”/20”)
• 6 Toes 2 Bar 
• 6 Atomic Sit Ups (25/15)

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Accessory Work: Single Leg Strength

4 Sets 

• 10 Single Leg DB Romanian Deadlifts (per side)
• 10 DB Suitcase Lunges (per side) 

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Core: 4 Rounds 

• 10 KB Pull Throughs (16K/12K)
• 20 Alt Single Leg V-Ups 

*10 KB Pull Throughs per side