WOD: Thursday, September 22nd, 2022

Warm-up: Group Dynamic 

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

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Pre-Game: EMOM x 9 Minutes 

• Min 1: :45s Row OR Bike (increasing intensity)
• Min 2: 4 Power Cleans + 4 Alt FRL (ascending weights) 
• Min 3: :15s Hanging Knee Raise Hold + 5 Knee Raises 

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Workout: 2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 6 Minutes 

• 2 Power Cleans (105/75) 
• 4 Alt Front Rack Lunges (105/75)
• 6 Toes to Bar 

-Rest 2 Minutes and repeat- 

*4 Total Scores – 2 for each round 

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Cardio Option:  2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 6 Minutes 

• 4 Russian KB Swings (24K/16K)
• 6 Alt KB Lunges (24K/16K) 
• 6 Toes to Bar 

-Rest 2 Minutes and repeat- 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations