WOD: Wednesday, October 12th, 2022

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 5 Front Squats (ascending weights)
• :15s Hollow Hold 

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Workout: 3 Intervals (7 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Med-Ball Run (20/14) 

-In remaining time AMRAP of: 

• 15 Ab-Mat Sit Ups 
• 10 Front Squats 
• 5 Burpees 

Intv1: (105/75) / Intv2: (115/85) / Intv3: (135/95) 

*Score is rounds + reps for each interval (3 total) 

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Cardio Option: 3 Intervals (7 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Med-Ball Run (20/14) 

-In remaining time AMRAP of: 

• 15 Ab-Mat Sit Ups 
• 10 KB Goblet Squats (24K/16K) 
• 5 Burpees 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations