WOD: Friday, July 28th, 2023
Warm-up: Group Dynamic
- Med-Ball Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of MB Squats
- Couch Stretch – 1 Minute per side
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Strength-Endurance: Every 2:30 Min x 5 Rounds
- 200 Meter Run / 250 Meter Row / 600 Meter Bike
- 3 Front Squats
*Starting weight should be around 65-70% of 1RM
*Athletes choice on increasing the weight
*Can keep the weight the same
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Workout: For Time
3 Rounds
- 30 Wall Balls (20/14)
- 30 Ab-Mat Sit Ups
- 30 Alt DB Snatches (50/35)
-Then-
- Buy Out: (60/45) Calorie Row OR (45/30) Calorie Bike
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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