WOD: Wednesday, September 23rd, 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 

  • (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