WOD: Monday, September 14th, 2020

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• PVC Lat Stretch – :30s per side x 3

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Pre-Game: 3 Rounds 

• 100 Meter Run 
• 3 Power Cleans (ascending weights)
• 5 Broad Jumps 

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Workout: 3 Rounds (7 Minutes ON / 1:30 Rest) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of: 

• 2 Burpee Box Jumps (24”/20”) 
• 4 Power Cleans (105/75)
• 6 Air Squats 

*3 separate scores, 1 for each AMRAP 

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Cardio Option: 3 Rounds (7 Minutes ON / 1:30 Rest) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of: 

• 2 Burpee Box Jumps (24”/20”) 
• 4 Russian KB Swings (24k/16k)
• 6 Air Squats 

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Core: 4 Rounds

• 10 Banded Paloff Presses 
• 10 Banded Rotations