WOD: Monday, October 10th, 2022

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over Bar Hold or top of ring row hold

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Workout: For Time 

  • Buy In: 500 Meter Run 

-Then-

10 Rounds 

  • 1 Rope Climb 
  • 3 Squat Cleans (135/95) 
  • 9 Wall Balls (20/14) 

-Then-

  • Buy Out: 500 Meter Run 

*CRX: 3 Squat Cleans (185/125) 

*Rope Climb Scaling Options:

  • Rope Ascents (2 Reps per round) 
  • Strict Pull Ups (3 Reps per round) 

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Cardio Option: For Time 

  • Buy In: 500 Meter Run 

-Then-

10 Rounds 

  • 1 Rope Climb 
  • 6 Box Jumps (24”/20”) 
  • 9 Wall Balls (20/14) 

-Then-

  • Buy Out: 500 Meter Run 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Bicycle Crunches