WOD: Monday, October 31st, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, butt kicks, lateral hops 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat EMOM 

Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run 
  • 5 Back Squats 

Rd1 and 2: 70% of 3RM 

Rd3 and 4: 75% of 3RM 

Rd5: 80% of 3RM 

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Workout: 5 Rounds 

  • 15 Wall Balls (20/14) 
  • 10 Clean and Jerks (95/65) 
  • 100 Meter Run 

*Rest 1 Minute at the completion of each round 

*Score is total time to complete all 5 rounds including rest 

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Cardio Option: 5 Rounds 

  • 15 Wall Balls (20/14) 
  • 15 Rage Balls (20/15)  
  • 100 Meter Run 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Tuck Hold