WOD: Thursday, August 11th, 2022

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row OR 300 Meter Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hanging Knee Raise

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Workout: For Time 

  • 1000 Meter Row OR 2400 Meter Bike 

-Into-

15 – 12 – 9

  • Toes to Bar 
  • Front Squats (95/65) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

12 – 9 – 6 

  • Toes to Bar 
  • Front Squats (115/85) 

-Then-

  • 250 Meter Row OR 600 Meter Bike 

-Into-

9 – 6 – 3

  • Toes to Bar 
  • Front Squats (135/95) 

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Cardio Option: For Time 

  • 1000 Meter Row OR 2400 Meter Bike 

-Into-

15 – 12 – 9

  • Toes to Bar 
  • KB Goblet Squats (24K/16K) x2

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

12 – 9 – 6 

  • Toes to Bar 
  • KB Goblet Squats (24K/16K) x2

-Then-

  • 250 Meter Row OR 600 Meter Bike 

-Into-

9 – 6 – 3

  • Toes to Bar 
  • KB Goblet Squats (24K/16K) x2

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold