WOD: Friday, October 7th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause – 10 Reps (5 per side) 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter run 
  • Front Squats (ascending weights/descending reps) 

Rd1: 5 Reps (135/95) / Rd2: 4 Reps (155/105)

Rd3: 3 Reps (185/115) / Rd4: 2 Reps (205/135)

Rd5: 1 Rep (225/155) 

*If scaling weights – last round should be at 85-90% of 1RM 

*Run should be done in 1:30 or better

*Scale to 100 Meters if youre a slower runner 

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Workout: AMRAP x 18 Minutes 

  • 200 Meter Run 
  • 4 Box Jumps (24”/20”) 
  • 8 Toes to Bar 
  • 12 Alt Front Rack Lunges (75/55) 

*CRX: 4 Box Jumps (30”/24”) / 8 Alt FRL (115/85) 

*Score is total # of rounds + Reps completed in 18 Minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • 200 Meter Run 
  • 4 Box Jumps (24”/20”) 
  • 8 Toes to Bar 
  • 12 Alt KB/DB Lunges (24K/16K)(50/35) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions