WOD: Thursday, October 27th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 8 Alt Front Rack Lunges (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: E3MOM Repeats

Every 3 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 10 Box Jumps (24”/20”) 

-In remaining time complete max reps of:

  • Alternating Front Rack Lunges (105/75) 

-Rest 2 minutes at the completion of 3 rounds- 

Every 3 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 10 Toes to bar 

-In remaining time complete max reps of:

  • Alternating Front Rack Lunges (105/75) 

*2 Total scores – total lunges for first emom and total for second emom 

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Cardio Option: Every 3 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 10 Box Jumps (24”/20”) 

-In remaining time complete max reps of:

  • Alternating DB/KB Lunges (50/35)(24K/16K)

-Rest 2 minutes at the completion of 3 rounds- 

Every 3 Minutes x 3 Rounds 

  • 200 Meter Run 
  • 10 Toes to bar 

-In remaining time complete max reps of:

  • Alternating DB/KB Lunges (50/35)(24K/16K)

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 DB Side Bends (50/35)