WOD: Wednesday, September 15th, 2021

Warm-up: Group Dynamic

• Plank – Push up Tabata – 2 Minutes
• :20s Plank on Hands – :10s of SLOW Push ups
• Samson Stretch – 1 Minute Per side 

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Strength: Power Cleans (15 – 17 Minutes)

• 3 Sets x 3 Reps @80% of 1 Rep Max 
• 2 Sets x 2 Reps @90% of 1 Rep Max 

*Last week of touch n’ go for first 3 sets 

*Drop singles on final 2 sets of doubles 

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Workout: For Time 

3 Rounds 

• 200 Meter Run 
• 20 Wall Balls (20/14) 

-Then-

3 Rounds 

• 200 Meter Run 
• 10 Hang Power Cleans (105/75)
• 10 Alt Front Rack Lunges (105/75) 

*CRX: 4 Rounds of each 

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Cardio Option: For Time 

3 Rounds 

• 200 Meter Run 
• 20 Wall Balls (20/14) 

-Then-

3 Rounds 

• 200 Meter Run 
• 20 DB Hang Power Cleans (50/35)
• 10 Alt DB Front Rack Lunges (50/35)

*DB Hang Power Cleans are 10 per side 

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Core: 3 Rounds 

• 20 KB Pull Throughs (16K/12K)
• 1:00 Plank hold