WOD: Thursday, July 25th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Up-Downs 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 200 Meter Run 
  • 5 Front Squats (ascending weights) 

*Front Squats are from the floor 

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Workout: For Time 

  • 400 Meter Run 

-Into-

4 Rounds 

  • 15 Wall Balls (20/14) 
  • 5 Front Squats (155/105) 

-Then-

  • 400 Meter Run 

-Into-

4 Rounds 

  • 5 Front Squats (155/105) 
  • 15 Wall Balls (20/14) 

*CRX: 5 Front Squats (205/125) 

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Cardio Option: For Time 

  • 400 Meter Run 

-Into-

4 Rounds 

  • 15 Wall Balls (20/14) 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

  • 400 Meter Run 

-Into-

4 Rounds 

  • 10 DB/KB Goblet Squats (50/35)(24K/16K)
  • 15 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15) 
  • 30 DB SIde Bends (50/35)