WOD: Monday, October 7th, 2024

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of plate squats 
• Couch Stretch – 1 Minute per side 

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Strength: Thruster (17 Minutes) 

• Sets 1 and 2: 5 Reps each at 75% of 1RM 
• Sets 3 and 4: 3 Reps each at 80% of 1RM 

*From the floor or rack (Whichever you chose on week 1)

*Be explosive out of the bottom 

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Workout: For Time 

• Buy in: 500 Meter Row / 400 M Run / 1200 M Bike 

-Then-

10 – 20 – 30 – 20 – 10 

• Wall Balls (20/14) 
• DB Hang Clean and Jerks (50/35) *half per side

-Then-

• Buy out: 500 Meter Row / 400 M Run / 1200 M Bike 

**DB Reps per side: 5-10-15-10-5

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Core: 4 Rounds 

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