WOD: Wednesday, September 8th, 2021

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ pause – 10 Total (5 per side)
  • Samson Stretch – 1 Minute per side 

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Strength: Power Cleans (15 – 17 Minutes) 

  • 3 Sets x 3 Reps @75% of 1 Rep Max 
  • 2 Sets x 3 Reps @85% 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: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 6 Minutes 

  • 6 Toes 2 Bar 
  • 6 Clean and Jerks (95/65) 
  • 6 Box Jumps (24”/20”) 

-Rest 2 Minutes-

*Four total scores – one for each amrap of cals and rounds + reps

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 6 Minutes 

  • 6 Toes 2 Bar 
  • 6 American KB Swings (24K/16K)
  • 6 Box Jumps (24”/20”) 

-Rest 2 Minutes-

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Core: 4 Rounds 

  • 30 Crossbody Mountain Climbers 
  • 30 DB Side Bends (50/35)