WOD: Thursday, August 11th, 2022

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