WOD: Friday, September 15th, 2023

Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds (12 Min Cap) 

• 1 Minute Row OR Bike 
• 5 Hang Power Cleans (ascending weights) 
• 5 Jumping Lunges 

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Workout: AMRAP Repeats 

AMRAP x 6 Minutes 

• Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

• 12 Hang Power Cleans (95/65)
• 12 KB/DB Alt Lunges (24K/16K)(50/35)

-Rest :90s-

AMRAP x 6 Minutes 

• Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

• 8 Hang Power Cleans (105/75)
• 12 KB/DB Alt Lunges (24K/16K)(50/35)

-Rest :90s-

AMRAP x 6 Minutes 

• Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

• 4 Hang Power Cleans (115/85)
• 12 KB/DB Alt Lunges (24K/16K)(50/35)

*Lunges must be held in suitcase position, switch arms after 6 

*CRX: 12 Alt Pistol Squats 

*3 Total Scores – Rounds + Reps for each AMRAP

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Cardio Option: AMRAP Repeats 

AMRAP x 6 Minutes 

• Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

• 12 Rage Balls (20/15)
• 12 KB/DB Alt Lunges (24K/16K)(50/35)

-Rest :90s-

AMRAP x 6 Minutes 

• Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

• 8 Rage Balls (20/15)
• 12 KB/DB Alt Lunges (24K/16K)(50/35)

-Rest :90s-

AMRAP x 6 Minutes 

• Buy In: (30/21) Cal Row OR (21/15) Cal Bike 

-In remaining time AMRAP of: 

• 4 Rage Balls (20/15)
• 12 KB/DB Alt Lunges (24K/16K)(50/35)

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions