WOD: Monday, August 30th, 2021
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Air Squats
- Samson Stretch – 1 Min Per side
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Strength: Front Squat (17 Minutes)
- 3 Sets x 5 Reps @60% of 1RM
- 2 Sets x 5 Reps @70% of 1RM
*First 3 Sets complete with a pause at the bottom on every rep
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Workout: 4 Rounds
- (15/12) Calorie Row OR Bike
- 12 Thrusters (95/65)
- 9 Pull Ups
- 100 Meter Run
*Rest 1 Minute at the completion of each round
*CRX: 3 Bar/Ring Muscle Ups
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Cardio Option: 4 Rounds
- (15/12) Calorie Row OR Bike
- 12 Atomic Sit Ups (25/15)
- 9 Pull Ups
- 100 Meter Run
*Rest 1 Minute at the completion of each round
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Core: 4 Rounds
- 20 CrossBody Mountain Climbers
- :20s Side Plank Hold (PER SIDE)
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