WOD: Monday, September 27th, 2021

Warm-up: Group Dynamic 

• Air Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of air squats 
• Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (15 – 17 Minutes)

• Establish a new 1 Rep Max 

*Be smart but aggressive with your jumps 

*Make sure you are giving yourself adequate rest b/w sets 

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Workout: For Time

• 350 Meter Row OR 900 Meter Bike 

-Into-

9 – 7 – 5 

• Overhead Squats (95/65)
• Burpee Box Jumps (24”/20”)

-Then-

• 350 Meter Row OR 900 Meter Bike 

-Into-

7 – 5 – 3 

• Overhead Squats (95/65)
• Burpee Box Jumps (24”/20”)

-Then-

• 350 Meter Row OR 900 Meter Bike 

-Into-

5 – 3 – 1 

• Overhead Squats (95/65)
• Burpee Box Jumps (24”/20”)

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Cardio Option: For Time

• 350 Meter Row OR 900 Meter Bike 

-Into-

9 – 7 – 5 

• DB Overhead Squats (50/35)
• Burpee Box Jumps (24”/20”)

-Then-

• 350 Meter Row OR 900 Meter Bike 

-Into-

7 – 5 – 3 

• DB Overhead Squats (50/35)
• Burpee Box Jumps (24”/20”)

-Then-

• 350 Meter Row OR 900 Meter Bike 

-Into-

5 – 3 – 1 

• DB Overhead Squats (50/35)
• Burpee Box Jumps (24”/20”)

*DB Overhead Squats are per side 

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Core: 4 Rounds 

• 30 Russian Twists 
• :30s Hanging Knee Raise Hold