WOD: Saturday, September 7th, 2024

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run (back stairs) 
• 3 Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

*Snatches can be squat OR power 

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Workout: AMRAP x 21 Minutes 

• 9 Toes to Bar 
• 6 Box Jumps (24”/20”) 
• 3 Snatches (135/95) 

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

• Run to the end of the driveway

*RX+: 3 Snatches (155/105) 

*CRX: 1 Snatch (185/115) 

*Score is total # of rounds + reps completed in 21 Minutes 

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Cardio Option: AMRAP x 21 Minutes 

• 9 Toes to Bar 
• 6 Box Jumps (24”/20”) 
• 6 Burpee-Rage Balls (20/15) 

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

• Run to the end of the driveway

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Strength Work: Bench Press + DB Curls

4 Sets 

• 5 Bench Presses (increase weight per set) 
• 10 Alt DB Bicep Curls 

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Core: 4 Rounds 

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