WOD: Wednesday, July 3rd, 2024
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
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