WOD: Saturday, September 10th, 2022

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In remaining time, AMRAP of: 

  • 12 Alternating Med-Ball Box Step Ups (20/14)(24”/20”)
  • 8 Pull Ups 
  • 4 Squat Cleans (135/95) 

*RX+: 4 Squat Cleans (185/125) 

*CRX: 12 Alt Pistol Squats / 4 Squat Cleans (185/125) 

*Score is total # of rounds + reps completed in the remaining time 

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Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In remaining time, AMRAP of: 

  • 12 Alternating Med-Ball Box Step Ups (20/14)(24”/20”)
  • 8 Pull Ups 
  • 12 Med-Ball Squat Cleans (20/14) 

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Strength: Bench Press 

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

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Core: 4 Rounds 

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