WOD: Thursday, October 19th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, jump squats, burpees 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Front Squats (ascending weights) 
  • :15s Hanging Knee Raise Hold 

*front squats come from the ground

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Workout: For Time 

  • 500 Meter Run 

-Into-

15 – 10 – 5

  • Toes to Bar 
  • Front Squat (95/65) 

-Then-

  • 400 Meter Run 

-Into-

12 – 8 – 4 

  • Toes to Bar 
  • Front Squats (115/85) 

-Then-

  • 300 Meter Run 

-Into- 

9 – 6 – 3 

  • Toes to Bar 
  • Front Squats (135/95) 

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Cardio Option: For Time 

  • 500 Meter Run 

-Into-

15 – 10 – 5

  • Toes to Bar 
  • KB Goblet Squats (24K/16K)

-Then-

  • 400 Meter Run 

-Into-

12 – 8 – 4 

  • Toes to Bar 
  • KB Goblet Squats (24K/16K)

-Then-

  • 300 Meter Run 

-Into- 

9 – 6 – 3 

  • Toes to Bar 
  • KB Goblet Squats (24K/16K)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations