WOD: Monday, September 7th, 2020 (REGULAR SCHEDULE)

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes
• :20s bottom of squat hold + :10s of squats 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 3 Power Snatches (ascending weights)
• 3 Overhead Squats (ascending weights)

*Rd1: Empty barbell, Rd2: Light weight, Rd3: Workout weight

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Workout: 21 Minute AMRAP 

• Max Calorie Row OR Bike 

-Every 3 minutes (Not including 0:00), complete:

• 12 Ab-Mat Sit ups 
• 6 Power Snatches (95/65)
• 3 Overhead Squats (95/65)

*Score is max cals at the 21 min mark

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Cardio Option: 21 Minute AMRAP 

• Max Calorie Row OR Bike 

-Every 3 minutes (Not including 0:00), complete:

• 12 Ab-Mat Sit ups 
• 9 Rage Balls (20/15)
• 6 Jump Squats w/ Rage ball 

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Core: 5 Rounds

• 30 Flutter Kicks
• :30s 6-inch hold