WOD: Wednesday, October 26th, 2022

Warm-up: Group Dynamic 

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

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Strength: Touch N’ Go Power Cleans (17 Minutes) 

• Establish a 3 Rep Max 

*Must hold on to the bar for all 3 reps in order for weight to count

*NO pausing on the floor and NO drop singles are allowed 

*Only place you can pause are your shoulders and hips 

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Workout: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

• Deadlifts (135/95) 
• Hang Power Cleans (135/95) 
• Wall Balls (20/14) 

*Every 3 Minutes (not including 0:00) complete:

• (9/7) Calorie Row/Bike/Ski/Runner 

*If no rain a 100 M run can be completed every 3 min. 

*Score is last full round completed + partial reps 

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Cardio Option: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

• Rage Balls (20/15) 
• Russian KB Swings (24K/16K) 
• Wall Balls (20/14) 

*Every 3 Minutes (not including 0:00) complete:

• (9/7) Calorie Row/Bike/Ski/Runner 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)