WOD: Monday, October 2nd, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, jump squats, burpees 
  • Couch Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes)

1 Squat Clean + 1 Front Squat 

  • Establish a heavy single 

New Strength Cycle:

  • Mondays- Clean Complex 
  • Wednesdays- Deadlift 
  • Fridays- Strict Press 

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Workout: For Time – 5 Rounds 

  • 12 Wall Balls (20/14) 
  • 6 Alt DB Devils Press (50/35) 
  • 200 Meter Run 

-Rest 1 Minute at the completion of each round

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 DB SIde Bends (50/35)