WOD: Monday, August 23rd, 2021

Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of jump squats 
  • Pigeon Stretch – 1 Min per side 

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Strength: Front Squat (15 – 17 Minutes)

  • Establish a heavy single

*New Strength Cycle Breakdown

Mondays: Front Squats 

Wednesdays: Power Cleans

Fridays: Upper Body Pressing Endurance

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Workout: 5 Intervals (3 Min ON / 1 Min OFF)

  • 7 Box Jump Overs (24”/20”)
  • 5 Toes 2 Bar 
  • 3 Clusters (115/85) 

*Pick up where you leave off 

*Score is total rounds completed across all 5 intervals 

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Cardio Option: 5 Intervals (3 Min ON / 1 Min OFF)

  • 7 Box Jump Overs (24”/20”)
  • 5 Toes 2 Bar 
  • 3 DB Devils Press (50/35) 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (15/10)
  • :30s Tuck Hold