WOD: Friday, September 1st, 2023

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push ups 
• Rig Supported Chest Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Bench Press (17 Minutes) 

4 Sets 

• Sets 1 and 2: 2 Rep each @ 90% of 1RM 
• Sets 3 and 4: 1 Rep each @ 95% of 1RM 

——————————————————————————————————–

Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 100 Meter Run (back stairs) 
• 6 DB Hang Clean and Jerks (50/35) *3 per side
• 6 Pull Ups 
• 36 Double Unders 

-Rest 2 Minutes-

Part B – For Time 

• 200 Meter Run 
• 10 DB Hang Clean and Jerks (50/35) *5 per side
• 20 Double Unders 
• 10 DB Hang Clean and Jerks (50/35) *5 per side
• 200 Meter Run 

*Two Scores:

• Rounds + Reps for Part A 
• Time for Part B 

——————————————————————————————————–

Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions