WOD: Wednesday, July 20th, 2022

Warm-up: Group Dynamic

• Squat-Lunge Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Stationary lunges
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

• Establish a new 3 Rep Max 

*Decide on a number you want to hit 

*Don’t attempt a 3 rep max at every single weight 

*Give yourself enough rest time for another challenging attempt

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Workout: Every 3 Minutes x 6 Rounds 

• 250 Meter Row OR 500 Meter Bike 
• 12 Alt DB Power Snatches (50/35) 

-In remaining time complete max reps of: 

• Odd Rounds (1,3,5): Max Wall Balls (20/14) 
• Even Rounds (2,4,6): Max Ab-Mat Sit Ups 

*Two Scores – Total # of WB’s and total # of ABS

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations