WOD: Saturday, October 9th, 2021

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights)
  • 1 Overhead Squat (ascending weights) 

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Workout: 12 Rounds 

  • 5 Lateral Pogo Burpees 
  • 3 Power Snatches (115/85)
  • 1 Overhead Squat (115/85)

*Every 3 Rounds (starting after round 3) Complete:

  • 200 Meter Run 

*No run after round 12 – workout finishes on Overhead Squats

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Cardio Option: 12 Rounds 

  • 6 Lateral Pogo Burpees 
  • 6 Alternating DB Power Snatch (50/35)
  • 6 DB Overhead Squats (3 Per side) 

*Every 3 Rounds (starting after round3) Complete:

  • 200 Meter Run 

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Strength Work: Bench Press 

  • 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 

*Increase the weight each set until you finish the single 

and then drop the weights back as you make your way 

towards 5 again

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (Per side)