WOD: Monday, August 29th, 2022

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Pigeon Stretch – 1 minute per side 

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 5 Reps @ 80% of 1RM 
  • 2 Sets x 3 Reps @ 85% of 1RM 

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Workout: 4 Intervals ( 4 Minutes ON / 1 Min OFF) 

  • 200 Meter Run 
  • 12 Alt Front Rack Lunges (95/65) 

-In remaining time complete max reps of: 

  • Odd Rounds (1 and 3): Wall Balls (20/14) 
  • Even Rounds (2 and 4): Box Jumps (24”/20”) 

*Two scores: 

  • One for both rounds of WB and one for both rounds of BJ’s

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Cardio Option: 4 Intervals ( 4 Minutes ON / 1 Min OFF) 

  • 200 Meter Run 
  • 18 Alt DB/KB Lunges (24K/16K)(50/35) 

-In remaining time complete max reps of: 

  • Odd Rounds (1 and 3): Wall Balls (20/14) 
  • Even Rounds (2 and 4): Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)