WOD: Monday, September 20th, 2021

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Single Leg Glute Bridges w/ pause – 10 Per side
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (15 – 17 Minutes)

• 3 Sets x 2 Reps @92% of 1RM
• 3 Sets x 1 Rep @95% of 1RM 

*Make sure you give yourself enough time to rest in between sets

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Workout: Every 4 Minutes x 4 Rounds 

• (18/15) Calorie Row / Bike / Runner 
• 12 Med-Ball Box Step Overs (20/14)

-In remaining time max reps of:

• Clusters (115/85) 

*Step Overs are done to (24”/20”)

*CRX: 12 Alternating Pistol Squats 

*Score is total # of clusters across all 4 rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• (18/15) Calorie Row / Bike / Runner 
• 12 Med-Ball Box Step Overs (20/14)

-In remaining time max reps of:

• Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers
• :30s Side Plank (Both Sides)