WOD: Sunday, October 22nd, 2023

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat Hold – :10s of MB Squats 
• Banded Hamstring Stretch – 1 MInute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :20s Wall Sit 

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Workout: For Time 

• Buy In: 400 Meter Run 

-Then-

4 Rounds 

• 10 Sumo Deadlift High Pulls (105/75) 
• 15 Wall Balls (20/14) 
• 10 Burpees Over Bar 

-Then-

• Buy Out: 400 Meter Run 

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Cardio Option: For Time 

• Buy In: 400 Meter Run 

-Then-

4 Rounds 

• 10 American KB Swings (24K/16K) 
• 15 Wall Balls (20/14) 
• 10 Burpees Over KB

-Then-

• Buy Out: 400 Meter Run 

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Core: 4 Rounds 

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