WOD: Saturday, September 26th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank + :10s of shoulder taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: EMOM x 8 Minutes 

  • Min 1: 150 Meter Row OR 400 Meter Bike 
  • Min 2: 3 Power Snatches + 3 Broad Jumps 

*Increase the weight on the barbell each round

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 14 Box Jumps (24”/20”)
  • 7 Power Snatches (105/75)

-Rest 2 Minutes-

Part B – For Time 

  • (30/24) Calorie Row OR Bike
  • 30 Box Jumps (24”/20”)
  • (30/24) Calorie Row OR Bike 

*Two scores, one for Part A and one for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 14 Box Jumps (24”/20”)
  • 7 Rage Balls (20/15)

-Rest 2 Minutes-

Part B – For Time 

  • (30/24) Calorie Row OR Bike
  • 30 Box Jumps (24”/20”)
  • (30/24) Calorie Row OR Bike 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings