WOD: Tuesday, October 24th, 2023

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 MInute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Overhead Squats (ascending weights) 
  • 5 SLOW Knee Raises 

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Workout: 5 Rounds 

  • 200 Meter Med-Ball Run (20/14) 
  • 12 Toes to Bar 
  • 10 Alt DB Lunges (50/35) 
  • 8 Overhead Squats (105/75) 

*CRX: 10 Alt Pistol Squats / 4 Overhead Squats (135/95) 

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Cardio Option: 5 Rounds 

  • 200 Meter Med-Ball Run (20/14) 
  • 12 Toes to Bar 
  • 10 Alt DB Lunges (50/35) 
  • 12 DB Goblet Squats (50/35) 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)