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
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