WOD: Wednesday, July 13th, 2022
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of air squats
- Couch Stretch – 1 Minute per side
——————————————————————————————————–
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
——————————————————————————————————–
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)
——————————————————————————————————–
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
——————————————————————————————————–
Core: 5 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold