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)