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