WOD: Monday, October 9th, 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) 

4 Sets 

  • Sets 1 & 2: 2 Squat Cleans + 2 Front Squats @60% 
  • Sets 3 & 4: 2 Squat Cleans + 2 Front Squats @70% 

*Squat Cleans can be drop singles 

*If you did not test the complex last week use this week as a makeup

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Workout: AMRAP x 16 Minutes 

  • 16 Wall Balls (20/14) 
  • 8 Alt Front Rack Lunges (75/55) 
  • 200 Meter Run 

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Cardio Option: AMRAP x 16 Minutes 

  • 16 Wall Balls (20/14) 
  • 12 Alt DB Lunges (50/35) 
  • 200 Meter Run 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)