WOD: Sunday, October 31st, 2021

Warm-up: Group Dynamic 

• Jumping Jacks – 30 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 (12 Minute Cap)

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights)
• :15s Hollow Hold 

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Workout: For Time 

• 400 Meter Run 

-Then-

4 Rounds 

• 15 Ab-Mat Sit Ups 
• 10 Deadlifts (185/125)

-Into-

• 400 Meter Run

-Then-

4 Rounds 

• 15 Toes 2 Bar 
• 10 Power Cleans (95/65) 

*Must use only one bar for the deadlifts and the cleans 

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Cardio Option: For Time 

• 400 Meter Run 

-Then-

4 Rounds 

• 15 Ab-Mat Sit Ups 
• 15 Russian KB Swings (24K/16K)

-Into-

• 400 Meter Run

-Then-

4 Rounds 

• 15 Toes 2 Bar 
• 15 Russian KB Swings (24K/16K) 

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Accessory Work: Single Leg Strength 

4 Sets 

• 10 Weighted Step Ups (50/35) 
• 10 Weighted Step Back Lunges (50/35) 

*5 Per side on each movement 

*Step Ups done to a 20” box 

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Core: 4 Rounds 

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