WOD: Saturday, September 23rd, 2023

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 3 Hang Clean and Jerks (ascending weights) 
  • 5 SLOW Knee Raises 

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Workout: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

3 Rounds 

  • 6 Hang Clean and Jerks (135/95) 
  • 6 Toes to Bar 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

2 Rounds 

  • 9 Hang Clean and Jerks (115/85)
  • 9 Toes to Bar 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

1 Round

  • 18 Hang Clean and Jerks (95/65) 
  • 18 Toes to Bar 

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Cardio Option: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

3 Rounds 

  • 6 DB Hang Clean and Jerks (50/35) *per side
  • 6 Toes to Bar 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

2 Rounds 

  • 9 DB Hang Clean and Jerks (50/35) *per side
  • 9 Toes to Bar 

-Then-

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

1 Round

  • 18 DB Hang Clean and Jerks (50/35) *per side
  • 18 Toes to Bar 

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Accessory Work: Bench Press + Bicep Curls 

4 Sets 

  • 5 Bench Press Reps (increasing weight each set) 
  • 10 DB Curls Per side 

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Core: 4 Rounds 

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