WOD: Sunday, October 16th, 2022

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Jump Squats 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Ski/Bike 
• 3 Squat Cleans (ascending weights) 
• 3 Strict Toes to Bar OR 5 SLOW Knee Raises 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Ski/Bike 

-Rest :30s- 

AMRAP x 7 Minutes 

• 7 Toes to Bar 
• 5 Lateral Pogo Burpees 
• 3 Squat Cleans (155/105) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores – two for the cals and two for the rounds + reps

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Ski/Bike 

-Rest :30s- 

AMRAP x 7 Minutes 

• 7 Toes to Bar 
• 5 Lateral Pogo Burpees 
• 5 Atomic Sit Ups (25/15) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 15 AB-Wheels 
• 30 CrossBody Mountain Climbers