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
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