WOD: Monday, October 30th, 2023

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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Strength: Clean Complex (17 Minutes) 

4 Sets 

• Sets 1 & 2: 1 Squat Clean + 2 Front Squats @ 92% of 1RM 
• Sets 3 & 4: 1 Squat Clean + 1 Front Squat @ 95% of 1RM 

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Workout: 4 Intervals (3 Min ON / 1 Min OFF) 

• 12 Ab-Mat Sit Ups 
• 6 Hang Power Cleans (115/85) 
• 3 Lateral Pogo Burpees 

*Pick up where you leave off 

*One score – total # of rounds + reps completed 

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Cardio Option: 4 Intervals (3 Min ON / 1 Min OFF) 

• 12 Ab-Mat Sit Ups 
• 9 Rage Balls (20/15)
• 6  Burpees 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)