WOD: Tuesday, October 11th, 2022

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW shoulder taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: EMOM x 12 Minutes 

• Min 1: (9/7) Calorie Row/Ski OR (7/5) Calorie Bike 
• Min 2: Shoulder To Overhead (ascending weights/descending reps) 
• Min 3: Rest 

Rd1: 10 S2OH (95/65) / Rd2: 8 S2OH (115/85) 

Rd3: 6 S2OH (135/95) / Rd4: 4 Reps (155/105) 

*Row must be done on Damper 10, Bike must be arms only

*:50s cap on calories and s2oh 

*S2OH can be push press, push jerk, split jerk 

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Workout: Ladder x 12 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 … etc 

• Toes to Bar 

4, 8, 12, 16, 20, 24, 28, 32, 36, 40 … etc

• Alt DB Snatches (50/35) 

*Each round starts with a 100 meter run 

*Score is last full round completed + any partial reps 

*Workout Flow:

• 100 M Run – 2 T2B – 4 DBS, 100 M Run – 4 T2B – 8 DBS ….

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Skill Work: Double Unders

• Beginner: Work on linking double unders 
• Intermediate: EMOM x 5-8 Minutes: 20-30 Unbroken DU 
• Advanced: EMOM x 5-8 Minutes: 40-50 Unbroken DU 

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Core: 4 Rounds 

• 10 KB Pull Throughs (16K/12K) 
• :30s Side Plank (Per side)