WOD: Sunday, September 6th, 2021 (Labor Day SCHEDULE 7:30, 8:30, 9:30 ONLY)

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Hip Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 3 Power Cleans (ascending weights)
  • :10s Chin Over Bar Hold 

——————————————————————————————————–

Workout: “HotShots 19” AMRAP Style

AMRAP x 30 Minutes 

  • 30 Air Squats 
  • 19 Power Cleans (135/95) 
  • 7 Strict Pull Ups 
  • 400 Meter Run 

——————————————————————————————————–

Cardio Option: AMRAP x 30 Minutes 

  • 30 Air Squats 
  • 19 Russian KB Swings (24K/16K)
  • 7 Strict Pull Ups 
  • 400 Meter Run 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold