WOD: Sunday, October 15th, 2023

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, jump squats, burpees 
• Banded Shoulder 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) 
• 3 Squat Snatches (ascending weights) 
• :15s Plank on hands 

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Workout: For Time 

• Buy in: 800 Meter Run 

-Then-

10 Rounds 

• 2 Squat Snatches (105/75) 
• 4 Burpees Over Bar 
• 24 Double Unders 

*CRX: 2 Squat Snatches (135/95) 

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Cardio Option: For Time 

• Buy in: 800 Meter Run 

-Then-

10 Rounds 

• 6 Atomic Sit Ups (25/15) 
• 4 Burpees Over Bar 
• 24 Double Unders 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations