WOD: Thursday, October 12th, 2023

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) 

• Run to the end of the driveway (150 M Air Runner) 
• 5 Front Squats (ascending weights) 
• :15s Plank on hands 

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Workout: For Time 

1 Round 

• 36 Med-Ball Push Press (20/14) 
• 18 Box Jump Overs (24”/20”) 
• 12 Front Squats (115/85) 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 18 Med-Ball Push Press (20/14) 
• 9 Box Jump Overs (24”/20”)
• 6 Front Squats (135/95) 

-Then-

• 400 Meter Run 

-Into-

3 Rounds 

• 12 Med-Ball Push Press (20/14) 
• 6 Box Jump Overs (24”/20”)
• 4 Front Squats (155/105) 

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Cardio Option: For Time 

1 Round 

• 36 Med-Ball Push Press (20/14) 
• 18 Box Jump Overs (24”/20”) 
• 18 KB/DB Goblet Squats (24K/16K)(50/35) 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 18 Med-Ball Push Press (20/14) 
• 9 Box Jump Overs (24”/20”)
• 9 KB/DB Goblet Squats (24K/16K)(50/35) 

-Then-

• 400 Meter Run 

-Into-

3 Rounds 

• 12 Med-Ball Push Press (20/14) 
• 6 Box Jump Overs (24”/20”)
• 6 KB/DB Goblet Squats (24K/16K)(50/35) 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)