WOD: Monday, July 8th, 2024

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Warm-up: Group Dynamic

  • Plate Squat tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of plate squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • Run to the end of the driveway (150 M Air Runner) 
  • 3 Squat Cleans 

*Athletes choice on what weight to start with

*Can keep the weight the same or go up every round 

*Can be touch n’ go OR drop singles 

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Workout: For Time 

  • 400 Meter Run 
  • 42 Weighted Ab-Mat Sit Ups (20/14) 
  • 42 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

  • 400 Meter Run 
  • 30 Weighted Ab-Mat Sit Ups (20/14) 
  • 30 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

  • 400 Meter Run 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 DB/KB Goblet Squats (50/35)(24K/16K)

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Core: 4 Rounds 

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