WOD: Wednesday, October 14th, 2020

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes
• :20s bottom of squat hold / :10s of active squats
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean Complex (12 – 15 Minutes)

Establish a heavy complex of:

• 1 Clean Grip Deadlift
• 1 Clean (Squat OR Power)
• 1 Front Squat 

*Must hang on to the bar for the entire 3 reps

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Workout: 4 Intervals (4 Minutes ON / 1:30 OFF) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of:

• 9 Wall Balls (20/14)
• 6 Sumo Deadlift High Pulls (75/55)
• 3 Hand Release Push Ups 

*4 total scores for today, one for each interval 

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Cardio Option: 4 Intervals (4 Minutes ON / 1:30 OFF) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of:

• 9 Wall Balls (20/14)
• 6 KB High Pulls (24k/16k)
• 3 Hand Release Push Ups 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• 30 DB Side Crunches (50/35)