WOD: Saturday, September 5th, 2020

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, toe touches 
• Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 min Cap)

• 150 Meter Row 
• 3 Power Cleans (ascending weights)
• :15s Active Hang from the pull up bar 

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Workout: 4 Rounds 

• 4 Power Cleans (155/105) 
• 8 Pull Ups 
• 16 Single Arm DB/KB Hang Power Cleans (50/35)(24k/16k)
• 400 Meter Run 

*DB/KB Hang Cleans are 8 per side 

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Cardio Option: 4 Rounds 

• 8 Med-Ball Squat Cleans 
• 8 Pull Ups 
• 16 Single Arm DB/KB Hang Power Cleans (50/35)(24k/16k)
• 400 Meter Run 

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Core: 5 Rounds

• 15 V-Ups 
• :30s Hollow Hold