WOD: Friday, July 19th, 2024

Warm-up: Group Dynamic

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of PVC OHS 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

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

*Barbell can come from the floor or from the rack 

*All 3 Reps must be done unbroken each round 

*Athletes choice on starting weight and weight increases

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

• 25 Double Unders 
• 5 Deadlifts (205/125) 

-Rest 2 Minutes and Repeat- 

*4 Scores:

• One for each set of max calories 
• Rounds and reps for each 5 Min AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

• 25 Double Unders 
• 10 Rage Balls (20/15) 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions