WOD: Tuesday, September 8th, 2020

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Warm-up: Group Dynamic

  • 2 minutes of movement
  • :20s of High Knees, Toe Touches, Lateral Hops 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 5 Air Squat Lunges 
  • 5 Hang Power Cleans (ascending weights)
  • 100 Meter Run 

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Workout: For Time 

1 Round

  • 120 ft Suitcase Walking Lunge (50/35)(24k/16k)
  • 30 Hang Power Cleans (75/55)
  • 400 Meter Run 

-Then-

2 Rounds 

  • 60 ft Suitcase Walking Lunge (50/35)(24k/16k)
  • 15 Hang Power Cleans (95/65)
  • 200 Meter Run 

-Then-

3 Rounds 

  • 40 ft Suitcase Walking Lunge (50/35)(24k/16k)
  • 10 Hang Power Cleans (115/85)
  • 100 Meter Run 

*Lunges done in 20 ft sections

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Cardio Option: For Time 

1 Round

  • 120 ft Suitcase Walking Lunge (50/35)(24k/16k)
  • 30 Burpees
  • 400 Meter Run 

-Then-

2 Rounds 

  • 60 ft Suitcase Walking Lunge (50/35)(24k/16k)
  • 15 Burpees
  • 200 Meter Run 

-Then-

3 Rounds 

  • 40 ft Suitcase Walking Lunge (50/35)(24k/16k)
  • 10 Burpees
  • 100 Meter Run 

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Core: 4 Rounds

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