WOD: Saturday, October 7th, 2023

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 3 Squat Cleans (ascending weights) 
  • 3 Tempo Push Ups + 3 Jump Squats 

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Workout: For Time 

1 – 2 – 3 – 4 – 5 

  • Squat Cleans (155/105) 

2 – 4 – 6 – 8 – 10 

  • Burpee Box Jumps (24”/20”) 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

5 – 4 – 3 – 2 – 1 

  • Squat Cleans (155/105) 

10 – 8 – 6 – 4 – 2 

  • Burpee Box Jumps (24”/20”) 

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Cardio Option: For Time 

2 – 4 – 6 – 8 – 10 

  • Med-Ball Squat Cleans (20/14) 
  • Burpee Box Jumps (24”/20”) 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

10 – 8 – 6 – 4 – 2 

  • Med-Ball Squat Cleans (20/14) 
  • Burpee Box Jumps (24”/20”) 

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Accessory Work: Bench Press 

  • Establish a heavy triple 

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Core: 4 Rounds 

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