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