WOD: Saturday, September 14th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Minute Cap)

  • (7/5) Calorie Row/Bike/Runner
  • 3 Power Snatches (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows

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Workout: AMRAP + For Time

AMRAP x 15 Minutes

  • 300 meter Run
  • 12 Pull Ups
  • 6 Power Snatches (135/85)

-Rest 2 Minutes-

For Time:

  • (30/24) Calorie Row/Bike/Runner
  • 30 Bar Over Burpees

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Cardio Option: For Time

AMRAP x 15 Minutes

  • 300 meter Run
  • 12 Pull Ups
  • 18 American KB Swings (24k/16k)

-Rest 2 Minutes-

For Time:

  • (30/24) Calorie Row/Bike/Runner
  • 30 Bar Over Burpees

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Strength: Bench Press

  • Build to a one rep max

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Core: 4 Rounds

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