WOD: Tuesday, August 29th, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Plank on hands 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Calorie Row OR (12/8) Calorie Bike 
  • 8 Hang Power Cleans (135/95) 
  • 4 Lateral Pogo Burpees 

*Every 4 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Runner) 

*Score is total # of rounds + reps completed in 20 minutes

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Calorie Row OR (12/8) Calorie Bike 
  • 12 Russian KB Swings (24K/16K)
  • 4 Lateral Pogo Burpees over KB

*Every 4 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150 M Runner) 

*Score is total # of rounds + reps completed in 20 minutes

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)