WOD: Wednesday, August 28th, 2024

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Warm-up: Group Dynamic 

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Active Hip Thrusts 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

  • Establish a new 1 Rep Max 

*Dial in your technique during your warm up sets 

*Make smart jumps especially when barbell gets heavy 

*Rest 1 – 1:30 between heavy sets 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 12 Wall Balls (20/14) 
  • 6 Box Jump Overs (24”/20”) 
  • 2 Alt DB Devils Press (50/35) 

*Pick up where you leave off after rest period 

*Score is total # of rounds + reps accumulated across all 4 intvs

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches