WOD: Tuesday, October 20th, 2020

Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

• 100 Meter Run 
• 6 Alternating Front Rack Lunges (ascending weights)
• 3 Broad Jumps 

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Workout: For Time 

• 800 Meter Run 

-into-

2 Rounds 

• 24 Box Jump Overs (24”/20”)
• 12 Alternating Front Rack Lunges (105/75)

-THEN-

• 800 Meter Run 

-into-

2 Rounds 

• 12 Alternating Front Rack Lunges (105/75)
• 24 Box Jump Overs (24”/20”)

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Cardio Option: For Time 

• 800 Meter Run 

-into-

2 Rounds 

• 24 Box Jump Overs (24”/20”)
• 24 Weighted Switches (50/35)

-THEN-

• 800 Meter Run 

-into-

2 Rounds 

• 24 Weighted Switches (50/35)
• 24 Box Jump Overs (24”/20”)

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Core: 5 Rounds 

• 15 Tuck Ups 
• 30 Bicycle Crunches