WOD: Saturday, August 12th, 2023

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Front Squats (ascending weights) 
  • :20s Plank on Hands 

*Front Squats come from the ground (can power or squat clean the bar)

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 5 Burpees 
  • 5 Front Squats (135/95) 

*CRX: 5 Front Squats (185/115) 

*Score is total # of calories completed in 21 minutes 

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 5 Burpees 
  • 10 Atomic Sit Ups (25/15) 

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Accessory Work: Bicep Curls 

4 Sets 

  • 10 DB Curls per side 

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Core: 4 Rounds 

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