WOD: Saturday, September 11th, 2021

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of jump squats 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Squat Cleans (ascending weights) 
• :15s Hollow Hold 

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Workout: 4 Intervals (4 Min ON / 1 Min OFF)

• 9 Wall Balls (20/14)
• 7 AB-Mat Sit Ups 
• 5 Squat Cleans (135/95) 

*CRX: 3 Squat Cleans (185/115) 

*Pick up where you leave off after the rest period 

*Score is total rounds + reps accumulated across all 4 intervals

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Cardio Option: 4 Intervals (4 Min ON / 1 Min OFF)

• 9 Wall Balls (20/14)
• 7 AB-Mat Sit Ups 
• 5 DB Squat Cleans (50/35) *per side

*CRX: 3 Squat Cleans (155/105) 

*Pick up where you leave off after the rest period 

*Score is total rounds + reps accumulated across all 4 intervals

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Strength Work: Bench Press 

• Build to a heavy double 

-Then complete:

• 1 Set x 2 Reps @90% of Heavy Double
• 2 Sets x 2 Reps @80% of Heavy Double 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Bicycle Crunches