WOD: Wednesday, October 18th, 2023

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/:03s pause per rep – 10 Reps (5 per side)
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Just like week 1 – No Touch n’ go (reset each rep) 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

  • Buy In: 400 Meter Run 

-In remaining time climb the ladder:

4, 8, 12, 16, 20, 24, 28, 32, etc… 

  • Wall Balls (20/14) 

2, 4, 6, 8, 10, 12, 14, 16, etc….

  • DB Devils Press (50/35) *half per side 

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 15 Wall Balls (20/14) 
  • 200 Meter Run 

*Two Scores

  • Part A: Last Full Round completed + partial reps 
  • Part B: Time 

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K) 
  • 30 Mountain Climbers