WOD: Tuesday, September 2nd, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, up-downs, plank on hands 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Make Up Day (17 Minutes) 

  • Establish a 1 Rep Max 

*Pick either the clean complex or the bench press 

*Clean complex: 1 Clean + 2 Front Squats 

*Bench Press is a 1RM 

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Workout: AMRAP x 15 Minutes 

  • 5 Hang Squat Cleans (115/85) 
  • 10 Box Jump Overs (24”/20”) 
  • 5 Toes to Bar 

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

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed in 15 mins

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Cardio Option: AMRAP x 15 Minutes 

  • 5 Atomic Sit Ups (25/15) 
  • 10 Box Jump Overs (24”/20”) 
  • 5 Toes to Bar 

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

  • Run to the end of the driveway 

*One score: total # of rounds + reps completed in 15 mins

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate twists (25/15)