WOD: Sunday, October 23rd, 2022

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: EMOM x 9 Minutes 

• Min 1: 100 Meter Run 
• Min 2: 5 Hang Power Snatches (ascending weights) 
• Min 3: 5 Slow Hanging Knee Raises + :15s Hanging Knee Raise Hold 

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Workout: AMRAP Repeats x 3

AMRAP x 9 Minutes 

• Run to the end of the driveway (150 M Air Runner)
• 9 Toes to Bar 
• 7 Hang Power Snatches (95/65) 

-Rest :90s-

AMRAP x 7 Minutes 

• Run to the end of the driveway (150 M Air Runner)
• 7 Toes to Bar 
• 5 Hang Power Snatches (105/75) 

-Rest :90s-

AMRAP x 5 Minutes 

• Run to the end of the driveway (150 M Air Runner)
• 5 Toes to Bar 
• 3 Hang Power Snatches (115/85) 

*3 Total Scores – Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats x 3

AMRAP x 9 Minutes 

• Run to the end of the driveway (150 M Air Runner)
• 9 Toes to Bar 
• 9 American KB Swings (24K/16K) 

-Rest :90s-

AMRAP x 7 Minutes 

• Run to the end of the driveway (150 M Air Runner)
• 7 Toes to Bar 
• 7 American KB Swings (24K/16K) 

-Rest :90s-

AMRAP x 5 Minutes 

• Run to the end of the driveway (150 M Air Runner)
• 5 Toes to Bar 
• 5 American KB Swings (24K/16K) 

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 30 Flutter Kicks