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 

——————————————————————————————————–

Strength: Push Press (15 Minutes) 

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

——————————————————————————————————–

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 

——————————————————————————————————–

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 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions