WOD: Wednesday, July 10th, 2024

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Warm-up: Group Dynamic

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

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • Run to the end of the driveway (150M Air Runner)
  • 3 Deadlifts 

*Athletes choice on what weight to start with

*Can keep the weight the same or go up every round 

*Can be touch n’ go OR drop singles 

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Workout: For Time 

3 Rounds 

  • (40/30) Calorie Row OR (30/20) Calorie Bike  
  • 30 Wall Balls (20/14) 
  • 20 Alt DB Snatch (50/35) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations