WOD: Thursday, October 24th, 2024
Warm-up: Group Dynamic
- PVC Overhead Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of PVC OHS
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 200 Meter Run
- 5 Overhead Squats (ascending weights)
- 3 Strict Pull Ups
*Toss in Rope climbs if you’re rope climbing in wod
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Workout: For Time
- Buy in: 40 Double Unders + 400 M Run
-Then-
4 Rounds
- 10 Overhead Squats (115/85)
- 2 Rope Climbs
-Then-
- Buy out: 40 Double Unders + 400 M Run
*CRX: Overhead Squats (135/95) + Legless Rope Climbs
Rope Climb Scaling Options:
- Scale Reps OR Distance on rope
- Rope Ascents (4 Reps per round)
- Strict Pull Ups (5 Reps per round)
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Cardio Option: For Time
- Buy in: 40 Double Unders + 400 M Run
-Then-
4 Rounds
- 10 Atomic Sit Ups (25/15)
- 2 Rope Climbs
-Then-
- Buy out: 40 Double Unders + 400 M Run
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Core: 4 Rounds
- 30 Mountain Climbers
- 30 DB SIde Bends (50/35)
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