WOD: Monday, October 25th, 2021

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Warm-up: Group Dynamic 

  • Toe Touches – 10 SLOW Reps 
  • Bird Dogs W/ Pause – 10 Reps (5 per side) 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat

  • 5 Sets x 5 Reps @ 70% of 5 Rep Max 

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Workout: 4 Rounds 

  • 300 Meter Run
  • 12 Thrusters (95/65) 
  • 12 Burpees Over Bar 
  • *Rest 1 Minute at the completion of each round

*Score is total time to complete all 4 rounds including rest 

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Cardio Option: 4 Rounds 

  • 300 Meter Run
  • 12 Atomic Sit Ups (25/15)
  • 12 Burpees to a Plate (25/15) 
  • *Rest 1 Minute at the completion of each round

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Bicycle Crunches