WOD: Monday, September 21st, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run
  • 3 Power Snatches (ascending weights)
  • :15s Wall Sit 

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Workout: For Time (30 Min Cap)

“Choose your path”

  • 120 Wall Balls (20/14)
  • 80 Calorie Row 
  • 40 Power Snatches (95/65) 

*Break Reps up as desired 

Examples

  1. Buy in/Out 40 Cal Row – 4 Rounds 30 WB, 10 PS
  2. 4 Rounds – 30 WB, 20 Cal Row, 10 PS 
  3. Straight Through 
  4. 5 Rounds – 24 WB. 16 Cal Row, 8 PS

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Cardio Option: For Time (30 Min Cap)

“Choose your path”

  • 120 Wall Balls (20/14)
  • 80 Calorie Row 
  • 40 American KB Swings (24k/16k)

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Core: 5 Rounds

  • 30 Flutter Kicks 
  • :30s 6-Inch Hold