WOD: Wednesday, October 20th, 2021

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Couch Stretch – 1 Minute per side 

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Strength: Squat Clean (17 Minutes) 

• Establish a heavy single squat clean 

*Warm up with intention instead of going through the motions

*Focus on aggressive extension and speed 

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Workout: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 25 Ab-Mat Sit Ups

-In remaining time, max reps of: 

• Odd Rounds: Front Squats (105/75)
• Even Rounds: Box Jump Overs (24”/20”)

*Two Scores – One for rounds of FS and one for BJO

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 25 Ab-Mat Sit Ups

-In remaining time, max reps of: 

• Odd Rounds: KB/DB Goblet Squats (24k/16k)(50/35)
• Even Rounds: Box Jump Overs (24”/20”)

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations