WOD: Monday, July 3rd, 2023
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)
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