WOD: Tuesday, September 15th, 2020

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Warm-up: Group Dynamic

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat Hold + :10s of Overhead squats
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike
  • 3 Overhead Squats (ascending weights)
  • 3 Strict Toes 2 Bar + :10s Knee Raise HOLD

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Workout: For Time 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike

-Then-

10-9-8-7-6-5-4-3-2-1 

  • Overhead Squats (95/65)

1-2-3-4-5-6-7-8-9-10 

  • Strict Toes 2 Bar

-Then-

  • Buy out: 1000 Meter Row OR 2400 Meter Bike

*Strict T2B modification: Strict Knee to Chest 

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Cardio Option: For Time 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike

-Then-

20-18-16-14-12-10-8-6-4-2

  • Med-ball Jump Squats (20/14)

1-2-3-4-5-6-7-8-9-10 

  • Strict Toes 2 Bar

-Then-

  • Buy out: 1000 Meter Row OR 2400 Meter Bike

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Core: 4 Rounds

  • 20 Reach the ceilings 
  • 20 Kick the ceilings