WOD: Monday, August 12th, 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: 3 Reps each at 85% of 1RM 
• Sets 3 and 4: 2 Reps each at 90% of 1RM 

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Workout: For Time 

• Buy In: 500 Meter Run 

-Then-

21 – 15 – 9 

• Toes to Bar 

42 – 30 – 18 

• DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

• Buy Out: 500 Meter Run 

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Core: 4 Rounds 

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