WOD: Friday, October 14th, 2022

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

• 150 Meter Row OR 300 Meter Bike 
• 3 Thrusters (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then in remaining time complete: 

5 Rounds

• 100 Meter Run 
• 4 Thrusters (115/85) 
• 8 Pull Ups 
• 24 Double Unders 

*CRX: 4 Bar/Ring Muscle Ups per round 

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Cardio Option: For Time

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then in remaining time complete: 

5 Rounds

• 100 Meter Run 
• 8 Atomic Sit Ups (25/15) 
• 8 Pull Ups 
• 24 Double Unders 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions