WOD: Saturday, September 21st, 2019

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Warm-up: Group Dynamic                      

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (10 Min Cap)

  • Run the stairs
  • 3 Thrusters (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows

*Build to heaviest weight you will use in the wod and then back the weight down for the start

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Workout: For Time

15 – 12 – 9

  • Thrusters (75/55)
  • Pull Ups

-300 Meter Run–

12 – 9 – 6

  • Thrusters (95/65)
  • Pull Ups

-300 Meter Run-

9 – 6 – 3

  • Thrusters (115/85)
  • Pull Ups

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Cardio Option: For Time

15 – 12 – 9

  • Med-Ball Jump Squats (20/14) x 2
  • Pull Ups

-300 Meter Run–

12 – 9 – 6

  • Med-Ball Jump Squats (20/14) x 2
  • Pull Ups

-300 Meter Run-

9 – 6 – 3

  • Med-Ball Jump Squats (20/14) x 2
  • Pull Ups

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Strength: Bench Press

  • 5 Sets x 5 Reps @65-70% of 1-Rep Max

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Core: 4 Rounds

  • 30 Bicycle Crunches
  • :30s 6 inch hold