WOD: Monday, September 23rd, 2024

Warm-up: Group Dynamic

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

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Strength: Thruster (17 Minutes) 

• Build to a heavy single 

*Bar can come from the ground or rack (athletes choice) 

*Make sure you rest between sets

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

NEW STRENGTH CYCLE: 

• Mondays- Thruster (1RM)
• Wednesdays- Snatch (1RM) 
• Fridays- Bench Press (1RM) 

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Workout: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

• 200 Meter Run 
• 10 Toes to Bar 

-in remaining time complete:

• Max Alt Front Rack Lunges (95/65) 

Even Rounds (2 and 4):

• 200 Meter Run 
• 10 Alt Front Rack Lunges (95/65)

-in remaining time complete:

• Max Toes to Bar

*Two Scores:

• Total # of Alt FRL completed 
• Total # of toes to bar completed 

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Cardio Option: Every 4 Minutes x 4 Rounds 

ODD Rounds (1 and 3):

• 200 Meter Run 
• 10 Toes to Bar 

-in remaining time complete:

• Max Alt DB Lunges (50/35)

Even Rounds (2 and 4):

• 200 Meter Run 
• 10 Alt DB Lunges (50/35)

-in remaining time complete:

• Max Toes to Bar

*Two Scores:

• Total # of Alt DBL completed 
• Total # of toes to bar completed 

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Core: 4 Rounds 

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