WOD: Thursday, October 14th, 2021

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row OR Bike 
• 5 Thrusters (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: Ladder + For Time 

Part A – 15 Minute Ladder 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – etc… 

• Calorie Row OR Bike 
• Thrusters (105/75) 
• Toes 2 Bar  

-Rest 2 Minutes- 

Part B – For Time 

• 300 Meter Run 
• 15 Thrusters (105/75)
• 300 Meter Run 

*CRX: Thrusters (135/95), 9 Thrusters for Part B 

*Two separate scores:

 Full round completed + reps for Part A

Time to complete Part B 

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Cardio Option: Ladder  + For Time 

Part A – 15 Minute Ladder 

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – etc… 

• Calorie Row OR Bike 
• Atomic Sit Ups (25/15)
• Toes 2 Bar  

-Rest 2 Minutes- 

Part B – For Time 

• 300 Meter Run 
• 15 Atomic Sit Ups (25/15) 
• 300 Meter Run 

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Skill Work: Handstands 

• Beginner: Work on kicking upside down against the wall 
• Intermediate: 4 Sets – :10s HS Hold + 3-5 HSPU (Strict or Kip)
• Advanced: 4 Sets – :20s HS Hold + 3-5 HSPU + :20s HS Hold 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations