WOD: Saturday, November 12th, 2022

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway (150 Air Runner)
  • 3 Squat Cleans (ascending weights) 
  • 5 Broad Jumps 

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Workout: For Time 

10 – 10 – 10 

  • Box Jumps (24”/20”) 

5 – 3 – 1 

  • Squat Cleans (185/125) 

-Then-

  • 800 Meter Run 

-Then-

10 – 10 – 10 

  • Box Jumps (24”/20”) 

1 – 3 – 5 

  • Squat Cleans (185/125) 

*If RX is too heavy, scale weight to 80% of 1RM 

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Cardio Option: For Time 

3 Rounds 

  • 10 Box Jumps (24”/20”)
  • 10 Atomic Sit Ups (25/15) 

-Then-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 10 Box Jumps (24”/20”)
  • 10 Atomic Sit Ups (25/15) 

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Strength: Bench Press 

5 Sets x 5 Reps 

  • Sets 1 and 2: 75% of 3 Rep Max
  • Sets 3 and 4: 80% of 3 Rep Max
  • Set 5: 85% of 3 Rep Max 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings