WOD: Monday, September 13th, 2021

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Warm-up: Group Dynamic

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

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Strength: Front Squats (15 – 17 Minutes) 

  • 3 Sets x 3 Reps @80% of 1RM
  • 2 Sets x 3 Reps @90% of 1RM 

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Workout: 4 Rounds 

  • (15/12) Calorie Row/Bike/Runner
  • 12 Thrusters (95/65) 
  • 9 Burpees to a target 

*Rest 1 Minute at the completion of each round 

*Score is total time it takes to complete all 4 rounds including rest

*Target must be out of your reach 

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Cardio Option: 4 Rounds 

  • (15/12) Calorie Row/Bike/Runner
  • 12 Atomic Sit Ups (25/15)  
  • 9 Burpees to a target 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (15/10)
  • 30 Flutter Kicks