WOD: Monday, August 7th, 2023

Warm-up: Group Dynamic 

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

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Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each @ 60% of 1RM 
• Sets 3 and 4: 5 Reps each @ 70% of 1RM 

*Light Percentages so focus on correct squat positions! 

*Be explosive out of the bottom of the squat 

*If you didn’t test last week, use today as a makeup

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Workout: For Time 

• 400 Meter Run/500 Meter Row/1200 Meter Bike

-Into-

10 – 8 – 6 – 4 – 2 

• Lateral Pogo Burpees 
• Front Squats (95/65) 

-Then-

• 200 Meter Run/250 Meter Row/600 Meter Bike 

-Then-

2 – 4 – 6 – 8 – 10 

• Lateral Pogo Burpees 
• Alt Front Rack Lunges (95/65) 

-Into-

• 400 Meter Run/500 Meter Row/1200 Meter Bike 

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Cardio Option: For Time 

• 400 Meter Run/500 Meter Row/1200 Meter Bike

-into-

10 – 8 – 6 – 4 – 2 

• Lateral Pogo Burpees 
• DB Goblet Squats (50/35) x2

-Then-

• 200 Meter Run/250 Meter Row/600 Meter Bike 

-Then-

2 – 4 – 6 – 8 – 10 

• Lateral Pogo Burpees 
• Alt DB Lunges (50/35) x2

-Into-

• 400 Meter Run/500 Meter Row/1200 Meter Bike 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)