WOD: Monday, October 23rd, 2023

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Couch Stretch – 1 MInute per side 

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Strength: Clean Complex (17 Minutes) 

4 Sets 

  • Sets 1 & 2: 2 Squat Cleans + 2 Front Squats @85% of 1RM 
  • Sets 3 & 4: 1 Squat Clean + 2 Front Squats @ 90% of 1RM 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row OR Bike 

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

  • 7 Hang Power Cleans (115/85) 
  • 7 Box Jump Overs (24”/20”) 

*Score is total # of calories completed in 15 Minutes

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Cardio Option: AMRAP x 15 Minutes 

  • Max Calorie Row OR Bike 

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

  • 7 Atomic Sit Ups (25/15) 
  • 7 Box Jump Overs (24”/20”) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches