WOD: Sunday, October 29th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds w/ Partner 

  • 400 Meter Row OR 1000 Meter Bike 
  • 5 Deadlifts each (ascending weights) 
  • 5 Jump Squats 

*For the row complete 200 Meters each

*For the bike complete 500 Meters each 

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Workout: Partner AMRAP x 20 Minutes 

Partner A 

  • Max Calorie Row OR Bike 

Partner B – Complete 1 Round of:

  • 15 Wall Balls (20/14) 
  • 10 Box Jump Overs (24”/20”)
  • 5 Deadlifts (185/115) 

*Once Partner B completes a FULL round partners then switch

*Two Scores – Total Cals and Total Rounds + Reps 

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Cardio Option: Partner AMRAP x 20 Minutes 

Partner A 

  • Max Calorie Row OR Bike 

Partner B – Complete 1 Round of:

  • 15 Wall Balls (20/14) 
  • 10 Box Jump Overs (24”/20”)
  • 10 Russian KB Swings (24K/16K)

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Solo Option: For Time 

5 Rounds 

  • 15 Wall Balls (20/14) 
  • 10 Box Jump Overs (24”/20”) 
  • 5 Deadlifts (185/115) 

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/25) Calorie Bike 

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K)
  • 30 Mountain Climbers