WOD: Tuesday, October 1st, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Cleans (ascending weights) 
• 3 Strict Toes to Bar OR 5 Slow Knee Raises 

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Workout: For Time 

• 500 Meter Run 

-into-

3 Rounds 

• 25 Double Unders
• 10 Toes to Bar
• 5 Hang Power Cleans (155/105) 

-Then-

• 500 Meter Run 

-into-

3 Rounds 

• 5 Hang Power Cleans (155/105) 
• 10 Toes to Bar 
• 25 Double Unders 

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Cardio Option: For Time 

• 500 Meter Run 

-into-

3 Rounds 

• 25 Double Unders
• 10 Toes to Bar
• 10 Russian KB Swings (24K/16K)

-Then-

• 500 Meter Run 

-into-

3 Rounds 

• 10 Russian KB Swings (24K/16K)
• 10 Toes to Bar 
• 25 Double Unders 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold