WOD: Wednesday, October 25th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High knees, Lateral hops, Up-Downs 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each @ 85% of 1RM 
  • Sets 3 and 4: 3 Reps each @ 90% of 1RM 

*NO Touch n go like previous weeks!

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Workout: Every 6 Minutes x 3 Intervals

  • Buy In: 300 Meter Run 

-In remaining time AMRAP of: 

  • 16 Double Unders 
  • 8 DB Hang Clean and Jerks (50/35) *4 per side
  • 2 Rope Climbs 

*Start a brand new score each interval (3 total) 

*Rope Climb Scaling Options: 

  • Scale Reps (1 per round) 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (6 Reps per round)

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold