WOD: Tuesday, October 27th, 2020

Warm-up: Group Dynamic

• AIr Squat Tabata – 2 Minutes 
• :20s of a Squat Hold / :10s of Squats 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Front Squats (ascending weights)
• 6 Alternating Step Back Lunges 

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Workout: 4 Rounds 

• 400 Meter Run 

12 – 18 – 24 – 30 

• Alternating Box Step Ups (24”/20”)

6 – 9 – 12 – 15 

• Front Squats (descending weights) 

Men Rx: (155 – 135 – 115 – 95)

Women Rx: (105 – 95 – 85 – 65) 

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Cardio Option: 4 Rounds 

• 400 Meter Run 

12 – 18 – 24 – 30 

• Alternating Box Step Ups (24”/20”)
• Med-Ball Jump Squats (20/14)

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Core: 4 Rounds 

• 10 Hanging Knee Raises 
• :20s Hanging Knee Raise Hold