WOD: Thursday, September 10th, 2020

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds  

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

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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. 

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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. 

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Core: 5 Rounds

  • 20 Reach the ceilings 
  • 20 Kick the ceilings