WOD: Saturday, August 28th, 2021

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Glute Bridges w/ :3s Pause – 10 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 1 Minute Row/Bike/Runner
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 21 Minutes 

  • 2 Squat Cleans (185/115) 
  • 6 Toes 2 Bar 
  • 10 Med-Ball Step Overs (20/14)(24”/20”)

Every 3 Minutes (NOT INCLUDING 0:00) complete:

  • (10/8) Calorie Row/Bike/Runner 

*Scale squat clean weight to 75-80% of 1RM

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Cardio Option: AMRAP x 21 Minutes 

  • 6 Med-Ball Squat Cleans (20/14)
  • 6 Toes 2 Bar 
  • 10 Med-Ball Step Overs (20/14)(24”/20”)

Every 3 Minutes (NOT INCLUDING 0:00) complete:

  • (10/8) Calorie Row/Bike/Runner 

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Strength Work: Bench Press 

10 – 8 – 6 – 4 – 2 Reps 

Between Sets: 

  • 1:00 Weighted Plank 

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Core: 4 Rounds 

  • 20 Reach the ceilings (25/15)
  • 20 Kick the ceilings