WOD: Wednesday, July 13th, 2022

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squats (17 Minutes) 

  • 3 Sets x 3 Reps @ 90% of 3 Rep Max 
  • 2 Sets x 3 Reps @ 95% of 3 Rep Max

*Make sure you are resting 1:30-2 Min between each heavy set 

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Workout: Every 3 Minutes x 5 Rounds 

  • 12 Pull Ups 
  • 12 Alt Front Rack Lunges (75/55) 

-In remaining time complete max:

  • Calorie Row/Bike/Runner 

*Score is total # of calories across all 5 rounds 

*MUST RESET MONITOR EACH ROUND

*CRX: 4 Bar/Ring Muscle Ups / 12 Alt FRL (95/65) 

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Cardio Option: Every 3 Minutes x 5 Rounds 

  • 12 Pull Ups 
  • 24 Med-Ball Switches (20/14)

-In remaining time complete max:

  • Calorie Row/Bike/Runner 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold