WOD: Wednesday, September 28th, 2022
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side)
- Couch Stretch – 1 Minute per side
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Strength: Every 2:30 x 5 Rounds
- 200 Meter Run
- 5 Back Squats (ascending weights)
*Rd1: (135/95), Rd2: (155/105), Rd3: (185/115)
*Rd4: (205/135), Rd5: (225/155)
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Workout: Every 3 Minutes x 5 Rounds
- 10 Box Jump Overs (24”/20”)
- 10 Power Cleans (105/75)
-In remaining time complete max reps of:
- Calorie Row OR Bike
*Score is total # of calories completed across all 5 rounds
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Cardio Option: Every 3 Minutes x 5 Rounds
- 10 Box Jump Overs (24”/20”)
- 10 American KB Swings (24K/16K)
-In remaining time complete max reps of:
- Calorie Row OR Bike
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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