WOD: Saturday, October 29th, 2022
Warm-up: Group Dynamic
- Jump Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of jump squats
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Squat Cleans (ascending weights)
- 3 Strict Pull Ups OR 5 Ring Rows
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Workout: For Time
5 Rounds
- 3 Squat Cleans (185/125)
- 5 Pull Ups
- 7 Lateral Pogo Burpees
-Then-
- 800 Meter Run
-Then-
5 Rounds
- 7 Lateral Pogo Burpees
- 5 Pull Ups
- 3 Squat Cleans (185/125)
*If barbell weight is too heavy, scale to 75% of 1RM Squat Clean
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Cardio Option: For Time
5 Rounds
- 7 Atomic Sit Ups (25/15)
- 5 Pull Ups
- 7 Burpees to a plate (25/15)
-Then-
- 800 Meter Run
-Then-
5 Rounds
- 7 Burpees to a plate (25/15)
- 5 Pull Ups
- 7 Atomic Sit Ups (25/15)
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Strength: Bench Press
- Establish a 3 rep max
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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