WOD: Monday, September 18th, 2023

Warm-up: Group Dynamic

• Plank – Shoulder Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• 100 Meter Run 
• 3 Power Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: 3 Intervals (7 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-In remaining time complete an AMRAP of: 

• Power Cleans (ascending weights/descending reps) 
• 7 Toes to Bar 

Rd1: 7 Power Cleans (115/85) 

Rd2: 5 Power Cleans (135/95) 

Rd3: 3 Power Cleans (155/105) 

*Toes to Bar stay the same, Clean reps decrease

*3 Scores – Rounds + Reps per interval

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Cardio Option: 3 Intervals (7 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-In remaining time complete an AMRAP of: 

• 7 Burpee Rage Balls (20/15) 
• 7 Toes to Bar 

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Core: 5 Rounds 

• 30 Plate Twists (25/15) 
• :30s Hollow Hold