WOD: Wednesday, September 23rd, 2020

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 

• (9/7) Calorie Row OR Bike
• 6 Alternating Front Rack Lunges + 3 Thrusters
• :15s Hollow Hold 

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Workout: 3 Intervals (6 Minutes ON / 1:30 OFF)

• Buy In: (250/200) Meter Row OR (600/500) Meter Bike

-In remaining time, AMRAP of:

• 12 Alternating Front Rack Lunges (95/65)
• 6 Thrusters (95/65)
• 3 Toes 2 Bar 

*3 separate scores for each individual interval

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Cardio Option: 3 Intervals (6 Minutes ON / 1:30 OFF)

• Buy In: (250/200) Meter Row OR (600/500) Meter Bike

-In remaining time, AMRAP of:

• 12 Alternating Med-ball Lunges (20/14)
• 6 Med-Ball Squat cleans (20/14)
• 3 Toes 2 Bar 

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Core: 5 Rounds 

• 15 Tuck Ups 
• 30 Bicycle Crunches