WOD: Wednesday, October 4th, 2023

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

• Establish a heavy single 

*Build to something that feels heavy for today

*Establish a baseline

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Workout: Every 4 Minutes x 4 Rounds 

Rounds 1 and 3:

• 200 Meter Run 
• 12 Power Cleans (105/75) 

-In remaining time complete max reps of:

• Burpees over Bar 

Rounds 2 and 4: 

• 200 Meter Run 
• 12 Burpees over Bar

-In remaining time complete max reps of:

• Power Cleans (105/75) 

*Two scores:

• Total Reps completed for both rounds of BOB
• Total Reps completed for both rounds of PC’s

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Cardio Option: Every 4 Minutes x 4 Rounds 

Rounds 1 and 3:

• 200 Meter Run 
• 15 Russian KB Swings (24K/16K)

-In remaining time complete max reps of:

• Burpees 

Rounds 2 and 4: 

• 200 Meter Run 
• 12 Burpees 

-In remaining time complete max reps of:

• Russian KB Swings (24K/16K)

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Core: 5 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)