WOD: Monday, August 22nd, 2022
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of slow air squats
- Couch Stretch – 1 Minute per side
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Strength: Back Squat (17 Minutes)
- 3 Sets x 5 Reps @ 70% of 1RM
- 2 Sets x 5 Reps @ 80% of 1RM
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Workout: For Time
- Buy In: 500 Meter Row OR 1200 Meter Bike
-Then-
10 Rounds
- 10 Wall Balls (20/14)
- 10 Single Arm DB Hang Clean & Jerks (50/35)
-Then-
- Buy Out: 500 Meter Row OR 1200 Meter Bike
*DB hang clean and jerks are 5 reps per side (alt not necessary)
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- :20s Unweighted hanging knee raise hold
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