WOD: Wednesday, September 22nd, 2021

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Hip Stretch – 1 Minute per side 

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Strength: Power Cleans (15 – 17 Minutes) 

• 3 Sets x 2 Reps @90% of 1 Rep Max 
• 3 Sets x 1 Rep @92-95% of 1 Rep Max 

*Focus should be on speed under the bar as you warm up to your weight

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Workout: AMRAP Repeat

AMRAP x 9 Minutes 

• Buy In: 400 Meter Run 

-Then in remaining time, amrap of:

• 7 Box Jump Overs (24”/20”)
• 5 Power Cleans (115/85)
• 3 Pull Ups  

-Rest 2 Minutes-

AMRAP x 9 Minutes 

• Buy In: 400 Meter Run 

-Then in remaining time, amrap of:

• 3 Pull Ups 
• 5 Power Cleans (115/85)
• 7 Box Jump Overs (24”/20”)

*CRX: 1 Bar/Ring Muscle Up / 5 Power Cleans (135/95)

*Two total scores – One for each AMRAP 

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Cardio Option: AMRAP Repeat

AMRAP x 9 Minutes 

• Buy In: 400 Meter Run 

-Then in remaining time, amrap of:

• 7 Box Jump Overs (24”/20”)
• 5 Russian KB Swings (24K/16K)
• 3 Pull Ups  

-Rest 2 Minutes-

AMRAP x 9 Minutes 

• Buy In: 400 Meter Run 

-Then in remaining time, amrap of:

• 3 Pull Ups 
• 5 Russian KB Swings (24K/16K)
• 7 Box Jump Overs (24”/20”)

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 Russian Twists (25/15)