WOD: Tuesday, October 31st, 2023

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side  

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150 M Air Runner) 
  • 3 Front Squats (ascending weights) 
  • 1 Wall Walk 

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Workout: For Time 

1 – 2 – 3

  • Wall Walks 

3 – 6 – 9 

  • Front Squats (115/85) 

-Then-

  • 400 Meter Run 

-Then-

1 – 2 – 3

  • Wall Walks 

3 – 6 – 9 

  • Front Squats (135/95) 

-Then-

  • 400 Meter Run 

-Then-

1 – 2 – 3

  • Wall Walks 

3 – 6 – 9 

  • Front Squats (155/105) 

*CRX Weights: (135/95)(155/105)(185/115) 

*Wall Walk Scaling Options: 

  • Scale Reps (1-1-1) 
  • Scale Distance
  • Plyo Box Wall Walks 

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Cardio Option: For Time 

3 Rounds 

1 – 2 – 3

  • Wall Walks 

6 – 12 – 18 

  • KB Goblet Squats (24K/16K) 

*Complete a 400 Meter Run b/w rounds 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold