WOD: Wednesday, October 17th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 5 KB Goblet Squats (16k/12k)
  • 3 Squat Cleans (ascending weights)

 

Workout: 4 Rounds (4 Minutes of Work / :90s of Rest)

  • 300 Meter Run
  • 25 Wall Balls (20/14)
  • Max Squat Cleans (155/105) in remaining time

 

Cardio Option: 4 Rounds (4 Minutes of Work / :90s of Rest)

  • 300 Meter Run
  • 25 Wall Balls (20/14)
  • Max Rage Balls (20/15) in remaining time

 

Core: 5 Rounds

  • 30 Bicycles
  • 30 Russian Twists (25/15)