WOD: Monday, August 1st, 2022

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner 
• 3 Overhead Squats 
• 3 Back Squats 
• 3 Front Squats 

*Increase the weight on the barbell each round 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

Interval 1

• Buy In: (21/18) Calorie Row OR (18/15) Calorie Bike/Runner

-Then in remaining time AMRAP of: 

• 7 Toes to Bar 
• 7 Med-Ball Box Step Overs (20/14)(24”/20”)
• 7 Overhead Squats (105/75) 

-Rest :90s-

Interval 2

• Buy In: (21/18) Calorie Row OR (18/15) Calorie Bike/Runner

-Then in remaining time AMRAP of: 

• 7 Toes to Bar 
• 7 Med-Ball Box Step Overs (20/14)(24”/20”)
• 7 Back Squats (105/75) 

-Rest :90s-

Interval 3

• Buy In: (21/18) Calorie Row OR (18/15) Calorie Bike/Runner

-Then in remaining time AMRAP of: 

• 7 Toes to Bar 
• 7 Med-Ball Box Step Overs (20/14)(24”/20”)
• 7 Front Squats (105/75) 

*3 Seperate Scores – One for each interval 

*Both feet must touch top of the box on step overs 

*Back Squats and Front Squats come from the floor

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: (21/18) Calorie Row OR (18/15) Calorie Bike/Runner

-Then in remaining time AMRAP of: 

• 7 Toes to Bar 
• 7 Med-Ball Box Step Overs (20/14)(24”/20”)
• 14 KB Goblet Squats (24K/16K)

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)