WOD: Saturday, October 16th, 2021

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Single Leg Glute Bridge w/ pause – 10 Reps (5 per side)
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 5 Front Squats (ascending weights) 
  • :10s Chin Over Bar Hold 

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Workout: For Time 

  • Buy In: 30 Alt Med-Ball Step Ups (20/14) 

-Then-

4 Rounds 

  • 300 Meter Run 
  • 12 Front Squats (135/95) 
  • 12 Pull Ups 

-Then-

  • Buy Out: 30 Alt Med-Ball Step Ups (20/14) 

*RX Step Ups are (24”/20”) 

*CRX: 30 Alt Pistols Squats / 6 FS (185/115) 

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Cardio Option: For Time 

  • Buy In: 30 Alt Med-Ball Step Ups (20/14) 

-Then-

4 Rounds 

  • 300 Meter Run 
  • 24 KB/DB Goblet Squats (24K/16K)(50/35)
  • 12 Pull Ups 

-Then-

  • Buy Out: 30 Alt Med-Ball Step Ups (20/14) 

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Strength Work: Bench Press + Curls 

5 Sets 

  • 5 Bench Press (155/105)
  • 10 DB Curls Per side 

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Core: 5 Rounds 

  • 20 KB Pull Throughs (16K/12K) 
  • 20 Russian Twists (25/15)