WOD: Friday, October 6th, 2023

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Push ups 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

• Establish a heavy single 

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Workout: 3 Intervals (1 Min Stations / :15s Transition) 

• Station1: Max Ab-Mat Sit Ups 
• Station2: Max DB Hang Clean and Jerks (50/35)
• Station3: Max Toes to Bar 
• Station4: Max Calorie Row/Bike/Runner/Ski 
• Station5: Rest 

*Alternate your arms when you want on the DB 

*3 Scores – Total accumulated reps per interval 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions