WOD: Wednesday, September 9th, 2020

Warm-up: Group Dynamic

• Plank / Shoulder Tap Tabata – 2 Minutes 
• :20s Plank + :10s of shoulder Taps
• PVC Lat Stretch – :30s Per side x 3 

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Pre-Game: EMOM x 9 Minutes 

• Min 1: 150 Meter Row 
• Min 2: 5 Shoulder to Overhead (ascending weights)
• Min 3: 3 Hanging Knee Raises + :15s HOLD

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Workout: AMRAP x 2 

AMRAP x 10 Minutes 

• (12/8) Calorie Row 
• 8 Shoulder to Overhead (115/85)
• 4 Toes 2 Bar 

-Rest 2 Minutes-

AMRAP x 10 Minutes 

• (12/8) Calorie Row 
• 8 Burpees Over Rower
• 4 Toes 2 Bar 

*One score for each AMRAP 

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Cardio Option: AMRAP x 2 

AMRAP x 10 Minutes 

• (12/8) Calorie Row 
• 8 Hand Release Push Ups 
• 4 Toes 2 Bar 

-Rest 2 Minutes-

AMRAP x 10 Minutes 

• (12/8) Calorie Row 
• 8 Burpees Over Rower
• 4 Toes 2 Bar 

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Core: 4 Rounds

• 20 Weighted Side Crunches 
• 20 Long Sit Ups