WOD: Thursday, August 5th, 2021
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row OR Bike
- 3 Front Squats (ascending weights)
- :15s Hollow Hold
*Front Squats come from the ground
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Workout: For Time
3 Rounds
- (13/11) Calorie Row OR Bike
- 11 Toes 2 Bar
- 9 Front Squats (115/85)
-Then-
- 500 Meter Run
-Then-
3 Rounds
- 9 Front Squats (115/85)
- 11 Toes 2 Bar
- (13/11) Calorie Row OR Bike
*CRX: 7 Front Squats (155/105)
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Cardio Option: For Time
3 Rounds
- (13/11) Calorie Row OR Bike
- 11 Toes 2 Bar
- 11 KB/DB Goblet Squats (24K/16K)(50/35)
-Then-
- 500 Meter Run
-Then-
3 Rounds
- 11 KB/DB Goblet Squats (24K/16K)(50/35)
- 11 Toes 2 Bar
- (13/11) Calorie Row OR Bike
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Endurance: Assault Bike/Runner Intervals
8 Rounds
- :20s Hard effort – :40s easy effort
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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