WOD: Friday, September 27th, 2024

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

• Build to a heavy single

*Partner up with someone and spot each other 

*Warm Up Rep Scheme: 5-5-3-3-1-1-1-1-etc…

*Make sure you rest between working sets 

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Workout: 3 Intervals (5 Min ON / :90s OFF) 

• Buy in: 200 Meter Run / 250 Meter Row / 600 Meter Bike

-in remaining time AMRAP of:

• 5 DB Hang Clean and Jerks (50/35) RIGHT ARM 
• 5 Burpees Over DB 
• 5 DB Hang Clean and Jerks (50/35) LEFT ARM 
• 5 Burpees Over DB 

*3 Scores:

• Rounds + Reps completed for each interval 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions