WOD: Wednesday, September 13th, 2023

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold – :10s of Jump Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Ski 
  • 3 Squat Cleans (ascending weights) 
  • 5 Tempo Push Ups 

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Workout: 2 Intervals 

AMRAP x 2 MInutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 6 Burpee Box Jumps (24”/20”) 
  • 6 Squat Cleans (135/95) 

-Rest 2 Minutes and Repeat- 

*CRX: 3 Squat Cleans (185/115) 

*4 Total Scores:

  • One for each round of Calories 
  • Rounds + Reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 MInutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 6 Burpee Box Jumps (24”/20”) 
  • 12 Med-Ball Squat Cleans (20/14) 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)