WOD: Saturday, October 30th, 2021

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Minute Cap)

  • 1:00 Row/Bike/Runner 
  • 3 Overhead Squats (ascending weights) 
  • 5 Jump Squats 

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row / Bike / Runner 

*Every 3 Minutes (Not Including Start) Complete: 

  • 12 Wall Balls (20/14)
  • 6 Overhead Squats (115/85) 

*Score is total # of calories completed in 21 Minutes 

*CRX: 4 Overhead Squats (155/105)

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row / Bike / Runner 

*Every 3 Minutes (Not Including Start) Complete: 

  • 12 Wall Balls (20/14)
  • 8 Atomic Sit Ups (20/15) 

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Strength Work: Bench Press + Weighted Planks 

4 Sets 

  • 5 Bench Press (185/115) 
  • 1:00 Weighted Plank Hold (45/25) 

*Rest as needed between sets 

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Core: 4 Rounds 

  • 20 Weighted reach the Ceilings (25/15) 
  • 20 Kick the ceilings