WOD: Friday, October 1st, 2021

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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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Strength: Retest Day (15 – 17 Minutes)

  • Establish a 1 rep max Front Squat OR Power Clean

*Use today as redemption or a make up if you missed either retest

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Workout: AMRAP x 18 Minutes 

  • 6 Thrusters (95/65)
  • 12 Alt Med-Ball Lunges (20/14)
  • 24 Double Unders 

*Every 3 Minutes (Not including 0:00) complete:

  • 100 Meter Run 

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Cardio Option: AMRAP x 18 Minutes 

  • 12 Wall Balls (20/14) 
  • 12 Alt Med-Ball Lunges (20/14)
  • 24 Double Unders 

*Every 3 Minutes (Not including 0:00) complete:

  • 100 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions