WOD: Friday, September 25th, 2020

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high Knees, Butt Kicks, Lateral hops 
• Childs Pose – 1:30 HOLD

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 3 Power Cleans (ascending weights)
• 3 Shoulder to Overhead*

Rd1: Strict Press, Rd2: Push Press, Rd3: Any Style

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Workout: AMRAP Repeats

AMRAP x 9 Minutes 

• 24 Double Unders 
• 12 Power Cleans (75/55)
• 8 Strict Press (75/55)

-Rest :90s-

AMRAP x 7 Minutes 

• 24 Double Unders
• 8 Power Cleans (95/65)
• 4 Push Press (95/65)

-Rest :90s-

AMRAP x 5 Minutes 

• 24 Double Unders
• 4 Power Cleans (115/85)
• 2 Shoulder To Overhead (115/85)

*CRX: (95/65), (115/85), (135/95) 

*Shoulder to Overhead on AMRAP #3 can be any style 

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Cardio Option: AMRAP Repeats

AMRAP x 9 Minutes 

• 24 Double Unders 
• 12 Russian KB Swings (24k/16k)
• 8 Hand Release Push Ups

-Rest :90s-

AMRAP x 7 Minutes 

• 24 Double Unders
• 8 Russian KB Swings (24k/16k)
• 4 Hand Release Push Ups 

-Rest :90s-

AMRAP x 5 Minutes 

• 24 Double Unders
• 4 Russian KB Swings (24k/16k)
• 2 Hand Release Push Ups 

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Core: 5 Rounds 

• 15 GHD Sit Ups
• 15 GHD Back Extensions