WOD: Monday, September 30th, 2024

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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: Thruster (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*If you did the 1RM test from the rack then do these from the rack

*If you took it from the floor then continue to take these from the floor 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Wall Balls (20/14) 
  • Station2: Max Alt DB Devils Press (50/35) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

*Must alternate your arms on every rep on DB Devils Press 

*3 Scores:

  • Total accumulated reps through all 3 working stations 
  • Brand new score for each interval 

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Core: 4 Rounds 

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