WOD: Saturday, September 12th, 2020

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat HOLD + :10s of Squats 
• Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 min Cap)

• 150 Meter Row OR 350 Meter Bike 
• 3 Thrusters (ascending weights) 
• :15s Plank on Hands

——————————————————————————————————–

Workout: Double AMRAP 

AMRAP x 12 (Min 0:00 – 12:00)

• (16/12) Calorie Row OR Bike 
• 8 Thrusters (115/85)

-Rest 2 Minutes (12:00 – 14:00)

AMRAP x 12 (14:00 – 26:00) 

• 200 Meter Run 
• 20 Wall Balls (20/14)

*Two separate scores, one for each AMRAP 

——————————————————————————————————–

Cardio Option: Double AMRAP 

AMRAP x 12 (Min 0:00 – 12:00)

• (16/12) Calorie Row OR Bike 
• 12 KB Goblet Squats (24k/16k)

-Rest 2 Minutes (12:00 – 14:00)

AMRAP x 12 (14:00 – 26:00) 

• 200 Meter Run 
• 20 Wall Balls (20/14)

——————————————————————————————————–

Core: 4 Rounds

• :20s Side Plank HOLD (Right Side)
• 20 Mountain Climbers
• :20s Side Plank HOLD (Left Side)