WOD: Monday, September 19th, 2022

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes
• :20s bottom of squat hold – :10s of jump squats 
• Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes)

• Establish a new 1 Rep Max 

*Be aggressive and shoot for a PR!

*Warm Up Rep Scheme:

• 5 – 5 – 3 – 3 – 1 – 1 – 1 . etc…

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Workout: Ladder + For Time 

Part A: Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, etc…

• Sumo Deadlift High Pulls (75/55) 
• Pull Ups 
• 30 Double Unders 

-Rest 2 Minutes-

Part B: For Time 

• 21 Double Unders 
• 15 Sumo Deadlift High Pulls (75/55)
• 9 Pull Ups 
• 100 Meter Run 

*Two Scores – Last full round + reps in Part A and time for Part B

*Part A workout flow ( 3,3,30, 6,6,30, 9,9,30, 12,12,30, etc) 

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Cardio Option:  Ladder + For Time 

Part A: Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, etc…

• Russian KB Swings (24K/16K)  
• Pull Ups 
• 30 Double Unders 

-Rest 2 Minutes-

Part B: For Time 

• 21 Double Unders 
• 15 Russian KB Swings (24K/16K)  
• 9 Pull Ups 
• 100 Meter Run 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold