WOD: Saturday, October 22nd, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

3 Rounds 

  • 24 Box Jump Overs (24”/20”) 
  • 18 Wall Balls (20/14) 
  • 12 Shoulder to Overhead (135/95) 

-Then-

  • Buy Out: 800 Meter Run 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

3 Rounds 

  • 24 Box Jump Overs (24”/20”) 
  • 18 Wall Balls (20/14) 
  • 12 DB Shoulder to Overhead (50/35) *per side 

-Then-

  • Buy Out: 800 Meter Run 

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Strength: Bench Press 

5 Sets 

  • 3 Pause Bench Press + 3 Regular Bench Press 

*Increase the weight each set 

*Pause is :03s at the chest for the first 3 reps 

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Core: 4 Rounds 

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