WOD: Monday, August 22nd, 2022

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of slow air squats
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 5 Reps @ 70% of 1RM 
  • 2 Sets x 5 Reps @ 80% of 1RM 

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Workout: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

10 Rounds 

  • 10 Wall Balls (20/14)
  • 10 Single Arm DB Hang Clean & Jerks (50/35) 

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

*DB hang clean and jerks are 5 reps per side (alt not necessary)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • :20s Unweighted hanging knee raise hold