WOD: Wednesday, September 29th, 2021

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Glute Bridges w/ Pause – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Power Clean (15 – 17 Minutes)

  • Establish a new 1 Rep Max 

*Focus on being “perfect” through your warm up sets 

*Emphasize speed around the bar as you build 

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Workout: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 

-In remaining time complete:

3 Rounds 

  • 7 Deadlifts (135/95)
  • 5 Hang Power Cleans (135/95)
  • 3 Front Squats (135/95) 

*If you finish the 3 rounds before the 4 minute mark you rest 

*No score for today just focus on getting the work done within the 4 minutes

*Keep track of your interval times to stay consistent

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 

-In remaining time complete:

3 Rounds 

  • 7 Burpees 
  • 7 Med-Ball Squat Cleans (20/14)
  • 7 Med-Ball Jump Squats (20/14) 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-Inch Hold