WOD: Friday, October 15th, 2021

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Cat Camels W/ Pause – 10 SLOW Reps
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Shoulder to Overhead EMOM 

EMOM x 10 Minutes 

• ODD Minutes: :30s of Max Burpees Over Bar 
• Even Minutes: S2OH (ascending weights/descending reps)

Min2: 5 Reps (105/75), Min4: 4 Reps (115/85)

Min6: 3 Reps (135/95), Min8: 2 Reps (155/105)

Min10: 1 Rep (185/115)  

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Workout: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 

-In remaining time max reps:

• Rounds 1 and 4: Ab-Mat Sit Ups 
• Rounds 2 and 5: Med-Ball Push Press (20/14)
• Rounds 3 and 6: Power Cleans (95/65) 

*Rest 2 Minutes between rounds 3 and 4 

*Two separate score – accumulated reps from round 1-3 and rounds 4-6

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 

-In remaining time max reps:

• Rounds 1 and 4: Ab-Mat Sit Ups 
• Rounds 2 and 5: Med-Ball Push Press (20/14)
• Rounds 3 and 6: Rage Balls (20/15)

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions