WOD: Thursday, October 17th, 2024

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring 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 Squat Cleans (ascending weights) 
  • :10s Chin Over bar hold OR Ring Row Hold 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 6 Box Jump Overs (24”/20”) 
  • 4 Strict Pull Ups 
  • 2 Squat Cleans (135/95) 

*RX+: 2 Squat Cleans (155/105) 

*CRX: 2 Squat Cleans (185/125) 

*One Score: Total # of rounds and reps accumulated 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 6 Box Jump Overs (24”/20”) 
  • 4 Strict Pull Ups 
  • 6 DB/KB Goblet Squats (50/35)(24K/16K) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15) 
  • 30 DB Side Bends (50/35)