WOD: Tuesday, September 22nd, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 15 Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 3 Rounds 

• 7 Jump Squats 
• 5 Hang Power Cleans (ascending weights)
• 3 Strict Pull Ups 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

4 Rounds 

• 21 Box Jump Overs (24”/20”)
• 15 Hang Power Cleans (115/85)
• 9 Pull Ups 

-Then- 

• Buy Out: 800 Meter Run 

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Cardio Option: For Time 

• Buy In: 800 Meter Run 

-Then-

4 Rounds 

• 21 Box Jump Overs (24”/20”)
• 15 DB Hang Power Cleans (50/35) *Per side
• 9 Pull Ups 

-Then- 

• Buy Out: 800 Meter Run 

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Core: 4 Rounds

• 15 V-Ups 
• 30 DB Side Crunches (50/35)