WOD: Monday, August 26th, 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) 

• Establish a new 1 Rep Max 

*Retest Week – be aggressive and shoot for the PR! 

*Belt, Knee sleeves, Belt all encouraged 

*Warm Up Rep Scheme: 5-5-3-3-1-1-1-1-etc…

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Workout: For Time 

• Buy in: 400 Meter Run

-Then-

15 – 12 – 9 – 6 – 3 

• Front Squats (105/75) 
• Burpee-Pull Ups 

-Then-

• Buy out: 400 Meter Run 

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Cardio Option: For Time 

• Buy in: 400 Meter Run

-Then-

15 – 12 – 9 – 6 – 3 

• DB/KB Goblet Squats (50/35)(24K/16K)
• Burpee-Pull Ups 

-Then-

• Buy out: 400 Meter Run 

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Core: 4 Rounds 

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