WOD: Monday, July 29th, 2024

Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes) 

• Sets 1 and 2: 5 Reps each at 60% of 1RM 
• Sets 3 and 4: 5 Reps each at 70% of 1RM 

*If you missed week 1, test your heavy single 

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Workout: AMRAP x 18 Minutes

• Buy In: 800 Meter Run 

-In remaining time ladder of:

2,4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

• Alt Front Rack Lunges (95/65) 
• Box Jump Overs (24”/20”) 
• Toes to Bar 

*Score is last FULL round completed + partial reps 

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Cardio Option: AMRAP x 18 Minutes 

• Buy In: 800 Meter Run 

-In remaining time ladder of:

2,4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

• Alt DB Lunges (50/35) 
• Box Jump Overs (24”/20”) 
• Toes to Bar 

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Core: 4 Rounds 

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