WOD: Tuesday, September 6th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 3 Reps @ 85% of 1RM 
  • 2 Sets x 3 Reps @ 90% of 1RM 

*Heavy percentages – make sure you give yourself enough rest time

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Workout: 5 Rounds 

  • 8 Toes to Bar 
  • 12 Thrusters (95/65) 
  • (16/12) Calorie Row OR (12/8) Calorie Bike

*Rest 1 Min at the completion of each round 

*Goal is to hit each interval with INTENSITY 

*Scale the barbell weight to hit most rounds unbroken 

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Cardio Option: 5 Rounds 

  • 8 Toes to Bar 
  • 12 Atomic Sit Ups (25/15) 
  • (16/12) Calorie Row OR (12/8) Calorie Bike

*Rest 1 Min at the completion of each round 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks