WOD: Wednesday, September 30th, 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 Min Per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights)
  • 3 Strict Pull Ups 

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Workout: For Time 

18-15-12-9-6

  • Squat Cleans (135/95)
  • Pull Ups 

*After Each round complete: 

  • (15/12) Calorie Row OR Bike

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Cardio Option: For Time 

18-15-12-9-6

  • Med-Ball Squat Cleans x 2 (20/14)
  • Pull Ups 

*After Each round complete: 

  • (15/12) Calorie Row OR Bike 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches