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)
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