WOD: Thursday, August 19th, 2021

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Front Squats (ascending weights)
  • :15s Hollow Hold 

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Workout: Every 6 Minutes x 3 Rounds 

  • 200 Meter Run
  • 14 Toes 2 Bar 
  • 10 Front Squats (115/85)

-In remaining time, max reps of:

  • Bar Over Burpees 

*CRX: 4 Rounds 

*Score is total number of burpees across all 3 (4) Rounds

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Cardio Option: Every 6 Minutes x 3 Rounds 

  • 200 Meter Run
  • 14 Toes 2 Bar 
  • 14 DB Goblet Squats (50/35)

-In remaining time, max reps of:

  • Burpees Over DB

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Endurance Work: Bike – Air Squat 

4 Sets 

  • 10 Calorie Assault Bike
  • 10 Air Squats 

*Rest 2 MIn B/W Sets 

*Work should be done as fast as possible

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Core: 4 Rounds 

  • 10 KB Pull throughs (16k/12k) 
  • 30 Russian Twists (25/15)