WOD: Saturday, September 3rd, 2022

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Jump Squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 5 Front Squats (ascending weights)
  • :15s Plank on Hands 

*Front Squats are from the ground 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • 18 Med-Ball Push Press (20/14) 
  • 12 Box Jumps (24”/20”)
  • 6 Front Squats (155/105) 

*CRX: 6 Front Squats (185/125) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • 18 Med-Ball Push Press (20/14) 
  • 12 Box Jumps (24”/20”) 
  • 9 Atomic Sit Ups (25/15) 

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Strength: Bench Press 

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

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings