WOD: Saturday, October 14th, 2023

Warm-up: Group Dynamic

• Jumping jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 3 Deadlifts + 3 Power Cleans (ascending weights) 
• :15s Hollow Hold 

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Workout: AMRAP Repeats x3 

AMRAP x 7 Minutes 

• Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

• 12 Weighted Ab-Mat Sit Ups (20/14) 
• 6 Deadlifts (115/85) 
• 6 Power Cleans (115/85)

-Rest :90s- 

AMRAP x 7 Minutes 

• Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

• 10 Weighted Ab-Mat Sit Ups (20/14) 
• 5 Deadlifts (135/95)
• 5 Power Cleans (135/95)

-Rest :90s-

AMRAP x 7 Minutes 

• Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

• 8 Weighted Ab-Mat Sit Ups (20/14) 
• 4 Deadlifts (155/105) 
• 4 Power Cleans (155/105) 

*CRX Weights: (135/95), (155/105), (185/115) 

*3 Scores – Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats x3 

AMRAP x 7 Minutes 

• Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

• 12 Weighted Ab-Mat Sit Ups (20/14) 
• 12 American KB Swings (24K/16K)

-Rest :90s- 

AMRAP x 7 Minutes 

• Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

• 10 Weighted Ab-Mat Sit Ups (20/14) 
• 10 American KB Swings (24K/16K)

-Rest :90s-

AMRAP x 7 Minutes 

• Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

• 8 Weighted Ab-Mat Sit Ups (20/14) 
• 8 American KB Swings (24K/16K)

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Strength: Bench Press 

4 Sets 

• Sets 1 and 2: 5 Reps each at 60% of 1RM 
• Sets 3 and 4: 5 Reps each at 70% of 1RM

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Core: 4 Rounds 

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