WOD: Monday, July 22nd, 2024

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of plate squats
• Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

• Establish a heavy single 

*New Strength Cycle: 

• Mondays- Back Squat (1RM)
• Wednesdays- Clean (1RM) 
• Fridays- Jerk (1RM) 

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Workout: Every 5 Minutes x 3 Rounds

• 300 Meter Run 
• 10 Thrusters (95/65) 

*In remaining time complete max:

• Burpees to a target (pull up bar)

*Two Hand touch standard for burpees to a target 

*One score- total # of burpees completed across all 3 rounds 

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Cardio Option: Every 5 Minutes x 3 Rounds

• 300 Meter Run 
• 10 Atomic Sit Ups (25/15) 

*In remaining time complete max:

• Burpees to a target (pull up bar)

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)