WOD: Saturday, September 19th, 2020

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights)
  • :15s Plank on Hands 

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Workout: 4 Rounds (4 Minutes ON / 2 Minutes OFF) 

  • 12 Lateral Burpees Over Bar 
  • 6 Squat Cleans (135/95) 
  • Max Calorie Row in remaining time 

*4 separate scores, one for each round of max cals 

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Cardio Option: 4 Rounds (4 Minutes ON / 2 Minutes OFF) 

  • 12 Lateral Burpees Over Bar 
  • 12 Med-Ball Squat Cleans (20/14)
  • Max Calorie Row in remaining time 

*4 separate scores, one for each round of max cals 

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Core: 4 Rounds

  • 10 Hanging Knee Raises 
  • :20s Hanging Knee Raise Hold