WOD: Saturday, September 2nd, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Burpees 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Power Cleans (ascending weights) 
  • 3 Front Squats (ascending weights) 

*Front squats come from the ground

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Workout: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In remaining time complete an AMRAP of: 

  • 4 Power Cleans (135/95) 
  • 6 Front Squats (135/95) 
  • 8 Box Jumps (24”/20”) 

*CRX: 2 Power Cleans (185/115) / 4 FS (185/115) / 6 BJ’s (30”/24”)

*Score is total # of Rounds + Reps completed in remaining time 

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Cardio Option: AMRAP x 21 Minutes 

  • Buy In: Run the Loop 

-In remaining time complete an AMRAP of: 

  • 8 Atomic Sit Ups (25/15) 
  • 8 Rage Balls (20/15) 
  • 8 Box Jumps (24”/20”) 

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Core: 4 Rounds 

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