WOD: Saturday, September 7th, 2019

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Pigeon Stretch – 1 Minute per side   

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Pre Game: 4 Rounds (12 Min Cap)

• (7/5) Calorie Row/Bike/Runner
• 3 Squat Snatches (ascending weights)

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Workout: For Time

15 – 12 – 9

• Calorie Row/Bike/Runner
• Toes 2 Bar

5 – 4 – 3

• Squat Snatches (135/85)

-800 Meter Run-

3 – 4 – 5

• Squat Snatches (135/85)

9 – 12 – 15

• Toes 2 Bar
• Calorie Row/Bike/Runner

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Cardio Option: For Time

15 – 12 – 9

• Calorie Row/Bike/Runner
• Toes 2 Bar
• Med–Ball Squat Cleans (20/14) x2

-800 Meter Run-

9 – 12 – 15

• Med–Ball Squat Cleans (20/14) x2
• Toes 2 Bar
• Calorie Row/Bike/Runner

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Strength: Bench Press + Bent over DB Rows

• 5 Sets of 5 Reps @mod weight + 10 DB Rows per side

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise hold