WOD: Monday, August 28th, 2023

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squats (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 2 Reps each @ 90% of 1RM 
  • Sets 3 and 4: 1 Rep each @ 95% of 1RM 

*Heavy Week! Make sure you prioritize rest b/w sets 

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Workout: 4 Intervals (3 Minutes ON / 1 Min OFF) 

  • 3 Strict Pull Ups 
  • 6 Alt Front Rack Lunges (95/65) 
  • 9 Box Jump Overs (24”/20”) 

*Pick up where you leave off after rest period 

*One score – Total # of Rounds + Reps completed

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Min OFF) 

  • 3 Strict Pull Ups 
  • 6 Alt DB/KB Lunges (50/35)(24K/16K)
  • 9 Box Jump Overs (24”/20”) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold