WOD: Thursday, October 20th, 2022

Warm-up: Group Dynamic 

• Squat/Lunge Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of bodyweight lunges 
• Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

• 200 Meter Row / 150 Meter Run (driveway) / 300 Meter Bike
• Alternating Front Rack Lunges 

Rd1: 10 Reps (95/65) / Rd2: 8 Reps (115/85) 

Rd3: 6 Reps (135/95) / Rd4: 4 Reps (155/105) 

Rd5: 2 Reps (185/115) 

*Lunges can be done off the floor OR off the rack 

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Workout: For Time 

• 400 Meter Run 

-Into-

24 – 18 – 12 

• Weighted Ab-Mat Sit Ups (20/14) 

12 – 9 – 6 

• Deadlifts (155/105) 

-Then-

• 400 Meter Run 

-Into- 

12 – 18 – 24 

• Weighted Ab-Mat Sit Ups (20/14) 

6 – 9 – 12 

• Deadlifts (155/105) 

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Cardio Option: For Time 

• 400 Meter Run 

-Into-

24 – 18 – 12 

• Weighted Ab-Mat Sit Ups (20/14) 
• Rage Balls (20/15)

-Then-

• 400 Meter Run 

-Into- 

12 – 18 – 24 

• Weighted Ab-Mat Sit Ups (20/14) 
• Rage Balls (20/15)

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• :40s Tuck Hold