WOD: Monday, September 9th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute Per side

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Strength: Front Squat (12-15 Minutes)

  • Build to a one rep max

*New strength cycle starts this week (F.Squat, Snatch, Clean)

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Workout: 4 Rounds (4 Minutes ON / 2 Minutes OFF)

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 12 Box Jump Overs (24”/20”)
  • *Max Clusters (95/65) in remaining time

*CRX= Max Clusters (135/85)

*Score is max clusters per round (4 separate scores)

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Cardio Option: 4 Rounds (4 Minutes ON / 2 Minutes OFF)

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 12 Box Jump Overs (24”/20”)
  • *Max Med-Ball Jump Squats (20/14) in remaining time

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations