WOD: Saturday, September 25th, 2021

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap)

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

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Workout: 5 Rounds 

• 300 Meter Run 
• 11 Toes 2 Bar 
• Squat Cleans (ascending weights/descending reps)

Rd1: 11 Reps (115/85), Rd2: 9 Reps (135/95)

Rd3: 7 Reps (155/105), Rd4: 5 Reps (185/115)

Rd5: 3 Reps (205/125) 

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Cardio Option: 5 Rounds 

• 300 Meter Run 
• 11 Toes 2 Bar 
• 22 Med-Ball Squat Cleans (20/14)

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Strength Work: Bench Press 

• 5 Sets x 5 Reps 

*Increase weight per set, find a tough set of 5 on last set 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold