WOD: Saturday, October 8th, 2022

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 5 Hang Power Cleans (ascending weights) 
• 5 Shoulder to Overhead (ascending weights) 

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Workout: For Time 

1 Round 

• 54 Double Unders 
• 18 Hang Power Cleans (95/65) 
• 18 Shoulder to Overhead (95/65) 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 27 Double Unders 
• 9 Hang Power Cleans (115/85) 
• 9 Shoulder to Overhead (115/85) 

-Then-

• 400 Meter Run 

-Into-

3 Rounds 

• 18 Double Unders 
• 6 Hang Power Cleans (135/95)
• 6 Shoulder to Overhead (135/95) 

*CRX: (115/85) / (135/95) / (155/105) Same rep scheme 

Single Under Rep Scheme (108, 54 x2, 36 x3) 

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Cardio Option: For Time 

1 Round 

• 54 Double Unders 
• 18 DB Hang Power Cleans (50/35) 
• 18 DB Shoulder to Overhead (50/35) 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 27 Double Unders 
• 9 DB Shoulder to Overhead (50/35) 
• 9 DB Shoulder to Overhead (50/35) 

-Then-

• 400 Meter Run 

-Into-

3 Rounds 

• 18 Double Unders 
• 6 DB Shoulder to Overhead (50/35) 
• 6 DB Shoulder to Overhead (50/35) 

*DB movements are per side 

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Strength: Bench Press 

• 5 Sets x 5 Reps 

*Increasing weights each set 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings