WOD: Monday, July 31st, 2023

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats
  • Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme: 5-5-3-3-1-1-1-etc..

New Strength Cycle:

  • Mondays- Front Squat (1RM)
  • Wednesdays- Snatch (1RM) 
  • Fridays- Bench Press (1RM)

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Workout: For Time 

5 Rounds 

  • 9 Thrusters (95/65)
  • 9 Box Jump Overs (24”/20”) 
  • 9 Pull Ups 
  • Run to the end of the driveway (150M Air Runner) 

*Rest 1 Minute b/w rounds 

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Cardio Option: For Time 

5 Rounds 

  • 9 Atomic Sit Ups (25/15) 
  • 9 Box Jump Overs (24”/20”) 
  • 9 Pull Ups 
  • Run to the end of the driveway (150M Air Runner) 

*Rest 1 Minute b/w rounds 

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches