WOD: Friday, July 12th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, bodyweight lunges 
  • Couch 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) 
  • 6 Alt Front Rack Lunges 

*Barbell should be unbroken every round 

*Athletes choice on starting weight 

*Athletes choice on increasing weight or staying the same

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Workout: Every 5 Minutes x 3 Rounds 

9 – 7 – 5 

  • Thrusters (95/65) 
  • Toes to Bar 

-in remaining time complete max:

  • Calorie Row/Bike/Runner/Ski 

*One Score – total # of calories completed across all 3 rounds 

*Barbell should be done unbroken for most of the workout

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Cardio Option: Every 5 Minutes x 3 Rounds 

9 – 7 – 5 

  • Med-Ball Jump Squats (20/14) 
  • Toes to Bar 

-in remaining time complete max:

  • Calorie Row/Bike/Runner/Ski 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions