WOD: Wednesday, July 3rd, 2024

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Warm-up: Group Dynamic

  • Glute Bridge / Hip Thrust Tabata – 2 Minutes
  • :20s Glute Bridge Hold – :10s of Active Hip Thrusts 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Front Squats (ascending weights) 
  • 10 Double Unders OR 20 Singles 

*Front Squats come from the ground

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Workout: For Time 

  • Buy In: 500 Meter Run 

-Then-

5 Rounds 

  • 12 Alt DB Box Step Ups (50/35) (24”/20”) 
  • 24 Double Unders
  • 6 Front Squats (155/105) 

-Then-

  • Buy Out: 500 Meter Run 

*RX+: 6 Front Squats (185/115) 

*CRX: 6 Front Squats (205/125) 

*DB must be held in the suitcase position

*Can switch arms at any point (recommended to switch at 6 reps)

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Cardio Option: For Time 

  • Buy In: 500 Meter Run 

-Then-

5 Rounds 

  • 12 Alt DB Box Step Ups (50/35) (24”/20”) 
  • 24 Double Unders
  • 12 DB Goblet Squats (50/35) 

-Then-

  • Buy Out: 500 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold