WOD: Friday, September 13th, 2024

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Warm-up: Group Dynamic 

  • 2 minutes of movements 
  • :20s Lateral Hops, Air Squats, Up-Downs 
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run 
  • 2 Squat Cleans 

*Can be done as touch n’ go or drop singles 

*Start light (around 60%) and build 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Box Jump Overs (24”/20”) 
  • Station2: Max Front Squats (95/65) 
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

*3 Scores:

  • Total accumulated reps through all 3 working stations 
  • Brand new score for each interval 

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Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Box Jump Overs (24”/20”) 
  • Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

*3 Scores:

  • Total accumulated reps through all 3 working stations 
  • Brand new score for each interval 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions