WOD: Thursday, August 1st, 2024

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

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

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Workout: AMRAP x 20 Minutes 

  • 12 Med-Ball Push Press (20/14) 
  • 24 Double Unders 
  • 6 Overhead Squats (135/95) 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

*Score is total # of rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

  • 12 Med-Ball Push Press (20/14) 
  • 24 Double Unders 
  • 12 DB/KB Goblet Squats (50/35)(24K/16K)

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches