WOD: Saturday, September 30th, 2023

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of plate squats 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M Air runner) 
• 3 Front Squats (ascending weights) 
• 3 Strict Pull Ups 

*If raining sub 200 Meter Row OR 400 Meter Bike 

*Front Squats come from the ground 

——————————————————————————————————–

Workout: AMRAP x 18 Minutes 

• 7 DB Box Step Overs (24”/20”)(50/35) 
• 5 Pull Ups 
• 3 Front Squats (155/105) 

-Every 3 Minutes (not including 0:00) complete: 

• Run to the end of the driveway (150 Meter Air Runner) 

*CRX: 3 Bar Muscle Ups / 3 Front Squats (185/115) 

*DB must be held in the suitcase position 

*Score is total # of rounds + reps completed in 18 Minutes 

*If raining sub 200 Meter Row OR 400 Meter Bike 

——————————————————————————————————–

Cardio Option: AMRAP x 18 Minutes 

• 7 DB Box Step Overs (24”/20”)(50/35) 
• 5 Pull Ups 
• 5 KB Goblet Squats (24K/16K) 

-Every 3 Minutes (not including 0:00) complete: 

• Run to the end of the driveway (150 Meter Air Runner) 

——————————————————————————————————–

Accessory Work: Bench Press 

3 Sets 

• 5 Reps @ 80% of 1RM 

-Rest 1 Minute-

• 10 Reps @ 50% of 1RM 

-Rest as needed- 

——————————————————————————————————–

Core: 4 Rounds 

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