WOD: Saturday, October 12th, 2024

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• 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 
• 5 Front Squats (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

• 300 Meter Run 

-Into-

12 – 9 – 6 

• Pull Ups 
• Front Squats (115/85) 

-Then- 

• 300 Meter Run 

-Into-

9 – 6 – 3 

• Pull Ups 
• Front Squats (135/95) 

-Then-

• 300 Meter Run 

-Into-

6 – 3 – 1 

• Pull Ups 
• Front Squats (155/105) 

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

*CRX: Same weights as RX+ 

(5-4-3)(4-3-2)(3-2-1) Bar/Ring MU 

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Cardio Option: For Time 

• 300 Meter Run 

-Into-

12 – 9 – 6 

• Pull Ups 
• KB/DB Goblet Squats (24K/16K)(50/35) 

-Then- 

• 300 Meter Run 

-Into-

9 – 6 – 3 

• Pull Ups 
• KB/DB Goblet Squats (24K/16K)(50/35) 

-Then-

• 300 Meter Run 

-Into-

6 – 3 – 1 

• Pull Ups 
• KB/DB Goblet Squats (24K/16K)(50/35) 

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Core: 4 Rounds 

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