WOD: Friday, September 29th, 2023

Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row or Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Plank on hands 

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Workout: For Time 

15 – 12 – 9 

  • Burpees to a Target (pull up bar) 
  • Hang Power Cleans (105/75)

-Into- 

5 – 4 – 3 

  • Lateral Pogo Burpees 
  • Hang Power Cleans (155/105) 

-Then-

  • Buy Out: (60/45) Calorie Row OR (45/30) Calorie Bike 

*Burpees must be a two hand touch!

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Cardio Option: For Time 

15 – 12 – 9 

  • Burpees to a Target (pull up bar) 
  • Rage Balls (20/15) x2

-Into- 

5 – 4 – 3 

  • Lateral Pogo Burpees 
  • Rage Balls (20/15) x2

-Then-

  • Buy Out: (60/45) Calorie Row OR (45/30) Calorie Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions