WOD: Monday, September 12th, 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 2 Reps @ 90% of 1RM 
  • 2 Sets x 1 Rep @ 95% of 1RM 

*Heavy week before we test

*Make sure you rest between sets 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (not including 0:00) complete:

  • 12 Wall Balls (20/14)
  • 4 Alt DB Devils Press (50/35) 

*Score is total # of calories completed in 18 Minutes 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30 Side Plank (per side)