WOD: Wednesday, October 21st, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean Complex (12 – 15 Minutes)

4 Sets @60-65% of 

• 3 Clean Grip Deadlifts 
• 3 Cleans (Power or Squat)
• 3 Front Squats 

*Goal is to hang on to the bar through all reps 

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Workout: Ladder x 18 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, etc…

• Toes 2 Bar 
• Burpee Over Bar 
• Power Snatch (95/65) 

*Every 3 rounds complete: 100 Meter Run 

*Run after round of 6, 12, 18, 24, 30

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Cardio Option: Ladder x 18 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, etc…

• Toes 2 Bar 
• Burpee Over DB 
• DB Snatch (50/35) 

*Every 3 rounds complete: 100 Meter Run 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• 1:00 Plank On Hands