WOD: Tuesday, September 7th, 2021

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squats (15 – 17 Minutes) 

  • 3 Sets x 5 Reps @70% of 1RM
  • 2 Sets x 3 Reps @80% of 1RM 

*First 3 Sets complete with a pause at the bottom on every rep

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Workout: For Time 

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

20 – 16 – 12 – 8 – 4 

  • 2FOR1 Wall Balls (20/14)
  • Alt DB Power Snatches (50/35) 

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

*2FOR1 Wall Ball= 1 Med-Ball Squat + 1 Wall Ball 

*DB Power Snatches are half per side 

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Core: 4 Rounds 

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