WOD: Saturday, October 17th, 2020

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Thrusters (ascending weights)
  • 3 Jump Squats (focus on the jump more than the squat)

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Workout: AMRAP x 24 Minutes 

  • 36 Double Unders 
  • 24 Alternating Box Step Ups (24”/20”)
  • 12 Thrusters (105/75)

*Every 4 Minutes (not including 0:00) complete: 

  • 100 Meter Run 

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Cardio Option: AMRAP x 24 Minutes 

  • 36 Double Unders 
  • 24 Alternating Box Step Ups (24”/20”)
  • 12 Wall Balls (20/14)

*Every 4 Minutes complete: 

  • 100 Meter Run 

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Core: 5 Rounds

  • 20 Reach the ceilings 
  • 20 Kick the ceilings