WOD: Monday, August 19th, 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: 1 Rep each at 92% of 1RM 
• Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Heavy week! Take time warming up your squat 

*Knee sleeves, belt, lifters are all encouraged 

*Make sure you rest 1:30 – 2 Min between sets

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Workout: For Time 

• 250 Meter Row / 200 Meter Run / 600 Meter Bike

-Then-

2 Rounds 

• 14 Thrusters (95/65) 
• 14 Toes to Bar 

-Into-

• 250 Meter Row / 200 Meter Run / 600 Meter Bike

-Then-

2 Rounds 

• 10 Thrusters (95/65) 
• 10 Toes to Bar 

-Into-

• 250 Meter Row / 200 Meter Run / 600 Meter Bike

-Then-

2 Rounds 

• 6 Thrusters (95/65) 
• 6 Toes to Bar 

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Cardio Option: For Time 

• 250 Meter Row / 200 Meter Run / 600 Meter Bike

-Then-

2 Rounds 

• 14 DB Thrusters (50/35) *7 per side 
• 14 Toes to Bar 

-Into-

• 250 Meter Row / 200 Meter Run / 600 Meter Bike

-Then-

2 Rounds 

• 10 DB Thrusters (50/35) *5 per side 
• 10 Toes to Bar 

-Into-

• 250 Meter Row / 200 Meter Run / 600 Meter Bike

-Then-

2 Rounds 

• 6 DB Thrusters (50/35) *3 per side 
• 6 Toes to Bar 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings