WOD: Wednesday, September 4th, 2024

Warm-up: Group Dynamic 

• Glute Bridge / Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Squat Cleans (ascending weights) 
• 5 Med-Ball Jump Squats 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 meter Run 

-in remaining time AMRAP of:

• Wall Balls (20/14) 
• Squat Cleans 

Interval1: 15 Wall Balls / 5 Squat Cleans (115/85) 

Interval2: 12 Wall Balls / 4 Squat Cleans (135/95) 

Interval3: 9 Wall Balls / 3 Squat Cleans (155/105) 

*RX+: 5-4-3 Squat Cleans (135/95)(155/105)(185/115) 

*CRX: 3-2-1 Squat Cleans (185/115)(205/125)(225/135) 

*3 Separate Scores: Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 meter Run 

-in remaining time AMRAP of:

• Wall Balls (20/14) 
• Atomic Sit Ups (25/15) 

Interval1: 15 Wall Balls / 9 Atomic Sit Ups 

Interval2: 12 Wall Balls / 7 Atomic Sit Ups

Interval3: 9 Wall Balls / 5 Atomic Sit Ups

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Core: 4 Rounds 

• 10 Banded Pallof Presses 
• 10 Banded Rotations