WOD: Sunday, September 22nd, 2024

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • (12/9) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Box Jump Overs (24”/20”) 

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Workout: AMRAP x 16 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 4 Minutes (INCLUDING 0:00) complete:

  • 6 Box Jump Overs (24”/20”) 
  • 4 Hang Power Snatches (105/75) 

*BJO and HPS are done at the 0:00, 4, 8, and 12 min mark. 

*Score is total # of calories completed in 16 minutes 

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Cardio Option: AMRAP x 16 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 4 Minutes (INCLUDING 0:00) complete:

  • 6 Box Jump Overs (24”/20”) 
  • 8 DB Hang Snatches (50/35) *4 per side

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K)
  • 30 CrossBody Mountain Climbers