WOD: Saturday, November 4th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, jump squats, burpees 
  • 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 Meter Air Runner) 
  • 3 Hang Power Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • Buy In: 40 Alt Box Step Ups (24”/20”) 

-Then-

5 Rounds 

  • 300 Meter Run
  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 5 Hang Power Cleans (135/95) 

-Then-

  • Buy Out: 40 Alt Box Step Ups (24”/20”)

*CRX: 5 Hang Power Cleans (185/115) 

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Cardio Option: For Time 

  • Buy In: 40 Alt Box Step Ups (24”/20”) 

-Then-

5 Rounds 

  • 300 Meter Run
  • 15 Weighted Ab-Mat Sit Ups 
  • 15 Russian KB Swings (24K/16K) 

-Then-

  • Buy Out: 40 Alt Box Step Ups (24”/20”)

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Strength: Bench Press 

4 Sets 

  • Sets 1 and 2: 2 Reps each @ 92% of 1RM
  • Sets 3 and 4: 1 Rep each @ 95% of 1RM 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings