WOD: Saturday, October 15th, 2022

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Snatches (ascending weights)
• :15s Plank on hands 

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Workout: For Time 

• 400 Meter Run 
• 40 Med-Ball Push Press (20/14) 
• 20 Hang Power Snatches (75/55) 

-Then-

• 400 Meter Run 
• 30 Med-Ball Push Press (20/14) 
• 15 Hang Power Snatches (95/65) 

-Then-

• 400 Meter Run 
• 20 Med-Ball Push Press (20/14) 
• 10 Hang Power Snatches (105/75) 

-Then-

• 400 Meter Run 
• 10 Med-Ball Push Press (20/14) 
• 5 Hang Power Snatches (115/85) 

*CRX: 20 (95/65) / 15 (105/75) / 10 (115/85) / 5 (135/95)

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Cardio Option: For Time 

• 400 Meter Run 
• 40 Med-Ball Push Press (20/14) 
• 40 American KB Swings (24K/16K)

-Then-

• 400 Meter Run 
• 30 Med-Ball Push Press (20/14) 
• 30 American KB Swings (24K/16K)

-Then-

• 400 Meter Run 
• 20 Med-Ball Push Press (20/14) 
• 20 American KB Swings (24K/16K)

-Then-

• 400 Meter Run 
• 10 Med-Ball Push Press (20/14) 
• 10 American KB Swings (24K/16K)

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Strength: Bench Press 

5 – 4 – 3 – 2 – 1 Reps 

• 5@ (135/95)
• 4@ (155/105) 
• 3@ (185/115) 
• 2@ (205/125) 
• 1@ (225/145) 

Between each set complete:

• :30s Plank on Hands 

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Core: 4 Rounds 

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