WOD: Monday, August 14th, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, air squats, burpees 
  • 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 @ 70% of 1RM 
  • Sets 3 and 4: 5 Reps each @ 75% of 1RM 

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Workout: For Time 

  • 300 Meter Run 

-Into-

9 – 7 – 5 

  • Thrusters (95/65) 
  • Burpee Box Jumps (24”/20”) 

-Then-

  • 300 Meter Run 

-Into-

9 – 7 – 5 

  • Thrusters (95/65) 
  • Box Jumps (24”/20”) 

-Then-

  • 300 Meter Run 

-Into-

9 – 7 – 5 

  • Thrusters (95/65) 
  • Box Jump Overs (24”/20”) 

——————————————————————————————————–

Cardio Option: For Time 

  • 300 Meter Run 

-Into-

9 – 7 – 5 

  • KB Goblet Squats (24K/16K)
  • Burpee Box Jumps (24”/20”) 

-Then-

  • 300 Meter Run 

-Into-

9 – 7 – 5 

  • KB Goblet Squats (24K/16K)
  • Box Jumps (24”/20”) 

-Then-

  • 300 Meter Run 

-Into-

9 – 7 – 5 

  • KB Goblet Squats (24K/16K)
  • Box Jump Overs (24”/20”) 

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Core: 4 Rounds 

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