WOD: Wednesday, October 6th, 2021

Warm-up: Group Dynamic 

• Air Squat Tabata – 2 Minutes 
• :20s Bottom of Squat Hold – :10s of SLOW Air Squats
• Couch Stretch – 1 Minute per side 

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Strength: Squat Clean EMOM 

EMOM x 10 Minutes 

• ODD Minutes: 100 Meter Run 
• Even Minutes: Squat Cleans (ascending weights/descending reps)

Min2: 5 Reps (135/95), Min4: 4 Reps (155/105)

Min6: 3 Reps (185/125), Min8: 2 Reps (205/135)

Min10: 1 Rep (225/155)  

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Workout: 3 Intervals (6 Min ON / :90s OFF) 

• Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

• 14 Wall Balls (20/14)
• 7 Power Cleans (95/65) 

*3 Total Scores – Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Min ON / :90s OFF) 

• Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

• 14 Wall Balls (20/14)
• 7 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

• 20 KB Pull Throughs (16K/12K)
• 1:00 Elbow Plank Hold