WOD: Wednesday, July 6th, 2022

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Front Squat (17 Minutes) 

• 3 Sets x 3 Reps @ 85% of 3 Rep Max 
• 2 Sets x 3 Reps @ 90% of 3 Rep Max

——————————————————————————————————–

Workout: 4 Rounds 

• 200 Meter Run 
• 21 Ab-Mat Sit Ups 
• 15 Wall Balls (20/14) 
• 9 Thrusters (95/65) 

*Rest 1 minute at the completion of each round 

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

——————————————————————————————————–

Cardio Option: 4 Rounds 

• 200 Meter Run 
• 21 Ab-Mat Sit Ups 
• 15 Wall Balls (20/14) 
• 9 Atomic Sit Ups (25/15) 

*Rest 1 minute at the completion of each round 

——————————————————————————————————–

Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Russian Twists (25/15)