WOD: Monday, July 3rd, 2023

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Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

4 Sets x 2 Reps 

  • Sets 1 and 2: 2 Reps each @ 90% of 1RM 
  • Sets 3 and 4: 2 Reps each @ 95% of 1RM 

*THESE ARE HEAVY! Make sure you are resting between sets

*Final week before retest week!

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Workout: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 25 Wall Balls (20/14) 

-In remaining time complete max reps of:

  • Alternating DB Devils Press (50/35) 

*Score is total # of DP accumulated across all 4 Rounds 

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Core: 4 Rounds 

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