WOD: Thursday, September 10th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Squat to Stand – 10 Reps 
• Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds  

• 10 Jump Squats 
• 3 Squat Cleans (ascending weights)
• 1 Front Squat (ascending weights) 

——————————————————————————————————–

Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

• 5 Box Jump Overs (24”/20”)
• 3 Squat Cleans (135/95)
• 1 Front Squat (135/95)

*CRX: Weight increases to (185/115)

*Score is an accumulation across all 5 intervals.

*Pick up where you left off after the rest period. 

——————————————————————————————————–

Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

• 5 Box Jump Overs (24”/20”)
• 5 Med ball Squat Cleans (20/14)
• 5 Med ball Front Squats (20/14)

*Score is an accumulation across all 5 intervals.

*Pick up where you left off after the rest period. 

——————————————————————————————————–

Core: 5 Rounds

• 20 Reach the ceilings 
• 20 Kick the ceilings