WOD: Friday, October 27th, 2023

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• Plank on Hands :20s – :10s of SLOW Push Ups 
• Banded Shoulder Stretch – 1 Min per side 

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Strength: Strict Press (17 Minutes) 

4 Sets 

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

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

• 12 Med-Ball Push Press (20/14) 
• 4 Power Snatches (95/65) 
• 12 Ab-Mat Sit Ups 

-Rest 2 Minutes and Repeat- 

*4 Scores:

• One for each set of max calories 
• One for each 5 Min AMRAP (rounds + reps) 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

• 12 Med-Ball Push Press (20/14) 
• 8 Alt DB Snatches (50/35) 
• 12 Ab-Mat Sit Ups 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions