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)