WOD: Saturday, September 4th, 2021

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of jump squats
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• 100 Meter Run 
• 3 – 2FOR1 Thrusters (ascending weights)
• :20s Wall Sit 

*2FOR1 Thrusters – 1 Front Squat + 1 Thruster = 1 Rep 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 300 Meter Run 
• 6 Box Jump Overs (24”/20”)
• 6 – 2FOR1 Thrusters (95/65)

-Rest :90s-

AMRAP x 7 Minutes 

• 200 Meter Run 
• 4 Box Jump Overs (24”/20”)
• 4 – 2FOR1 Thrusters (115/85)

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run 
• 2 Box Jump Overs (24”/20”)
• 2 – 2FOR1 Thrusters (135/95)

*2FOR1 Thrusters – 1 Front Squat + 1 Thruster = 1 Rep 

*3 Total scores – 1 for each amrap 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 300 Meter Run 
• 6 Box Jump Overs (24”/20”)
• 6 – 2FOR1 DB Thrusters (50/35)

-Rest :90s-

AMRAP x 7 Minutes 

• 200 Meter Run 
• 4 Box Jump Overs (24”/20”)
• 4 – 2FOR1 DB Thrusters (50/35)

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run 
• 2 Box Jump Overs (24”/20”)
• 2 – 2FOR1 DB Thrusters (50/35)

*Half per side on the 2FOR1 DB Thrusters 

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Strength Work: Bench Press 

5 – 4 – 3 – 2 – 1 Reps 

Between sets complete:

• 10 DB Fly’s (15’s/10’s) 

*Weight for bench should be on the heavier side

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Core: 4 Rounds 

• 10 KB Pull Throughs (16K/12K)
• 20 Reach the ceilings (25/15) 

*5 Pull throughs per side