WOD: Monday, October 17th, 2022

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row/Ski / 100 M Runner / 300 M Bike 
• 3 Shoulder to Overhead (ascending weights) 
• 6 Alt Bodyweight Lunges 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

• Calorie Row/Bike/Runner/Ski 
• DB Box Step Overs (50/35) 
• Shoulder To Overhead (115/85) 

-Rest 2 Minutes- 

Part B – For Time 

• 250 Meter Row/Ski – 200 Meter Run – 600 Meter Bike 
• 5 DB Box Step Overs (50/35) 
• 10 Shoulder To Overhead (115/85) 
• 5 DB Box Step Overs (50/35) 
• 250 Meter Row/Ski – 200 Meter Run – 600 Meter Bike 

*All step over done to a 20” box 

*Two Scores:

• Last full round + partial reps for Part A
• Time to complete Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

• Calorie Row/Bike/Runner/Ski 
• DB Box Step Overs (50/35) 
• Burpee-Rage Balls (20/15) 

-Rest 2 Minutes- 

Part B – For Time 

• 250 Meter Row/Ski – 200 Meter Run – 600 Meter Bike 
• 5 DB Box Step Overs (50/35) 
• 10 Burpee-Rage Balls (20/15) 
• 5 DB Box Step Overs (50/35) 
• 250 Meter Row/Ski – 200 Meter Run – 600 Meter Bike 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold