WOD: Friday, October 9th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, step back lunges 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: EMOM x 8 Minutes 

  • Min 1: 35 Double Unders OR 70 Single Unders 
  • Min 2: 3 Squat Snatches (ascending weights) 

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Workout: AMRAP + For Time 

Part A – 12 Minute AMRAP 

  • 300 Meter Run 
  • 10 Alternating Suitcase Lunges (50/35)(24k/16k)
  • 5 Squat Snatches (105/75) 

-Rest 2 Minutes-

Part B – For Time 

  • 800 Meter Run 
  • 40 Alternating Suitcase Lunges (50/35)(24k/16k)
  • 10 Squat Snatches (105/75)

*Suitcase lunges are performed with ONE DB/KB

*For Part A switch every 5 reps, for Part B switch every 10 reps

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Cardio Option: AMRAP + For Time 

Part A – 12 Minute AMRAP 

  • 300 Meter Run 
  • 10 Alternating Suitcase Lunges (50/35)(24k/16k)
  • 10 Med-Ball Cleans (20/14)

-Rest 2 Minutes-

Part B – For Time 

  • 800 Meter Run 
  • 40 Alternating Suitcase Lunges (50/35)(24k/16k)
  • 20 Med-Ball Cleans (20/14)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions