WOD: Sunday, October 20th, 2024

Warm-up: Group Dynamic

• Bird Dog Tabata – 2 Minutes 
• :20s Bird Dog Hold – :10s of Active Bird Dogs 
• Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds W/ Partner (12 Min Cap) 

• 200 Meter Run 
• 3 Deadlifts (ascending weights)
• 3 Hang Power Cleans (ascending weights)

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Workout: Partner AMRAP x 18 Minutes 

Partner A 

• 200 Meter Run 
• 8 Deadlifts (155/105)  
• 4 Hang Power Cleans (155/105) 

Partner B 

• Max Calorie Row/Bike/Ski 

*Once Partner A completes a FULL round partners will then switch 

*ONE machine but can have two barbells

*Run counts as 2 reps for the full 200 

*Two Scores:

• Total Rounds + Reps completed amongst both partners 
• Total Calories completed amongst both partners 

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Cardio Option: Partner AMRAP x 18 Minutes 

Partner A 

• 200 Meter Run 
• 8 Russian KB Swings (24K/16K) 
• 4 Burpees 

Partner B 

• Max Calorie Row/Bike/Ski 

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Solo Option: For Time 

5 Rounds 

• 200 Meter Run 
• 8 Deadlifts (155/105) 
• 4 Hang Power Cleans (155/105)

-Then-

• Buy Out: (60/45) Calorie Row/Ski OR (50/35) Calorie Bike 

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Core: 4 Rounds 

• 20 Alternating V-Ups 
• 10 KB Pull Throughs (16K/12K)