WOD: Wednesday, September 1st, 2021
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of High Knees, Butt Kicks, Lateral Hops
- Pigeon Stretch – 1 Minute per side
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Strength: Power Cleans (15 – 17 Minutes)
- 3 Sets x 3 Reps @65% of 1 Rep Max
- 2 Sets x 3 Reps @75% of 1 Rep Max
*First 3 Sets are to be done as touch n’ go
*Last 2 Sets are to be done as drop singles
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Workout: 3 Intervals (6 Min ON / :90s OFF)
- Buy In: (18/15) Calorie Row/Bike/Runner
-Then in remaining time AMRAP of:
- 4 Burpee Box Jumps (24”/20”)
- 8 Back Squats (95/65)
*3 Total Scores – One for each interval
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Cardio Option: 3 Intervals (6 Min ON / :90s OFF)
- Buy In: (18/15) Calorie Row/Bike/Runner
-Then in remaining time AMRAP of:
- 4 Burpee Box Jumps (24”/20”)
- 12 DB/KB Goblet Squats (50/35)(24K/16K)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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