WOD: Friday, September 8th, 2023

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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 

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Strength: Bench Press (17 Minutes) 

  • Build to a 1 Rep Max 

*Make sure you get in QUALITY warm up reps 

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Workout: AMRAP x 15 Minutes 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Shoulder to Overhead (105/75) 
  • 9 Box Jump Overs (24”/20”) 

*Score is total # of Rounds + Reps completed in 15 Minutes

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Cardio Option: AMRAP x 15 Minutes 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 DB Shoulder to Overhead (50/35) 
  • 9 Box Jump Overs (24”/20”) 

*DB is 6 per side

*Score is total # of Rounds + Reps completed in 15 Minutes

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions