WOD: Sunday, October 17th, 2021

Warm-up: Group Dynamic 

• Toe Touches – 10 SLOW Reps 
• Bird Dogs W/ Pause – 10 Reps (5 Per side)
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway (150 Air Runner)
• 5 Deadlifts (ascending weights)
• 4 DB Hang Clean and Jerks (ascending weights) 

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Workout: 3 Intervals (6 Minutes ON/ :90s OFF) 

• Buy In: Run to the end of the driveway (150 Air Runner)

-Then in remaining time AMRAP of:

• 5 Deadlifts (205/155) 
• 10 DB Hang Clean and Jerks (50/35) 
• 25 Double Unders 

*3 Seperate scores – one for each interval 

*DB Hang Clean and Jerks are 5 per side 

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Cardio Option: 3 Intervals (6 Minutes ON/ :90s OFF) 

• Buy In: Run to the end of the driveway (150 Air Runner)

-Then in remaining time AMRAP of:

• 5 Burpees 
• 10 DB Hang Clean and Jerks (50/35) 
• 25 Double Unders 

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Endurance Work: Assault Bike Tabata 

• :20s ON / :10s OFF x 8 Sets 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold