WOD: Monday, October 21st, 2024

Warm-up: Group Dynamic

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

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Strength: Thruster (17 Minutes) 

4 Sets 

• Sets 1 and 2: 1 Rep each at 92% of 1RM 
• Sets 3 and 4: 1 Rep each at 95% of 1RM 

*If you fail at 95% then drop the weight back to 92% 

*Bring out lifters, belt, knee sleeves and wrist straps  

*Focus on speed out of the squat

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Workout: Every 4 Minutes x 4 Rounds 

• 250 Meter Row OR 600 Meter Bike 
• 10 Front Squats (105/75) 

-in remaining time complete max reps of: 

• Wall Balls (20/14) 

*Front squats come from the floor

*One score- Total # of WB’s completed across all 4 rounds

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 250 Meter Row OR 600 Meter Bike 
• 15 DB/KB Goblet Squats (50/35)(24K/16K)

-in remaining time complete max reps of: 

• Wall Balls (20/14) 

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Core: 4 Rounds 

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