WOD: Monday, July 1st, 2024

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: Make Up Day (17 Minutes) 

• Establish a 1 rep max 

*Pick either the front squat, squat snatch, or bench press 

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

• 7 Toes to Bar
• 5 Box Jump Overs (24”/20”) 
• 3 Squat Cleans (135/95) 

*Pick up where you leave off after rest period

*One score – total # of rounds + reps completed across all 4 intvs

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

• 7 Toes to Bar
• 5 Box Jump Overs (24”/20”) 
• 7 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)