WOD: MONDAY, AUGUST 5TH, 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) 

• Sets 1 and 2: 5 Reps each at 75% of 1RM 
• Sets 3 and 4: 3 Reps each at 80% of 1RM 

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Workout: For Time 

• 200 Meter Run 

-into-

5 – 10 – 15 

• Thrusters (95/65) 
• Box Jump Overs (24”/20”) 

-Then-

• 400 Meter Run 

-Then-

15 – 10 – 5 

• Thrusters (95/65) 
• Box Jump Overs (24”/20”) 

-into-

• 200 Meter Run 

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Cardio Option: For Time 

• 200 Meter Run 

-into-

5 – 10 – 15 

• Atomic Sit Ups (25/15)
• Box Jump Overs (24”/20”) 

-Then-

• 400 Meter Run 

-Then-

15 – 10 – 5 

• Atomic Sit Ups (25/15)
• Box Jump Overs (24”/20”) 

-into-

• 200 Meter Run 

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Core: 4 Rounds 

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