WOD: Tuesday, October 10th, 2023

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds

• (9/7) Calorie Row/Bike/Ski 
• 3 Hang Clean and Jerks (ascending weights) 
• 1 Wall Walk 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes

• 1 Wall Walk 
• 30 Double Unders 
• 6 Hang Clean and Jerks (115/85) 

-Rest 2 Minutes and Repeat- 

*4 Scores:

• One for each set of max calories 
• One for each 6 Min AMRAP 

Wall Walk Scaling Options: 

• Scale Distance to the wall 
• Plyo Box Wall Walk (2 Reps) 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes

• 1 Wall Walk 
• 30 Double Unders 
• 12 DB Hang Clean and Jerks (50/35) *6 per side

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• 40 Flutter Kicks