WOD: Monday, October 11th, 2021

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of jump squats
• Samson Stretch – 1 Minute per side 

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Strength: Front Squat EMOM 

Every 2 Minutes x 10 Minutes (5 Rounds)

• 250 Meter Row OR 500 Meter Bike 
• 3 Front Squats (ascending weights) 

*1 Minute time cap for meters 

*Weights:

Rd1: (135/95), Rd2: (155/105), Rd3: (185/125) 

Rd4: (205/135), Rd5: (225/155)

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Workout: 2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 6 Minutes 

• 10 2FOR1 Wall Balls (20/14)
• 10 Alt Front Rack Lunges (75/55) 

-Rest 2 Minutes and Repeat-

*4 Total Scores – One for each round of max cals and one for each 6 Min AMRAP

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Cardio Option: 2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 6 Minutes 

• 10 2FOR1 Wall Balls (20/14)
• 10 Alt DB Lunges (50/35) 

-Rest 2 Minutes and Repeat-

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings