WOD: Friday, September 2nd, 2022

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Cat – Camels – 10 SLOW Reps (5 per position) 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Push Press (15 Minutes) 

• 3 Sets x 5 Reps @ 80% of 1RM 
• 2 Sets x 3 Reps @ 85% of 1RM 

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Workout: AMRAP x 15 Minutes 

• 11 Burpees to a plate (45) 
• 9 Hang Power Snatches (75/55) 
• 7 Toes to Bar 

*Every 2 rounds complete:

• 200 Meter Run 

*Score is the total number of Rounds + Reps completed in 15 Minutes 

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Cardio Option: AMRAP x 15 Minutes 

• 11 Burpees to a plate (45) 
• 9 American KB Swings (24K/16K) 
• 7 Toes to Bar 

*Every 2 rounds complete:

• 200 Meter Run 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions