WOD: Sunday, October 27th, 2024

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Jump Squats 
  • Pigeon Stretch – 1 Minute per side  

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR (9/7) Calorie Bike 
  • 3 Squat Cleans (ascending weights) 
  • 3 Box Jump Overs (24”/20”)

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Workout: Ladder + For Time 

Part A: Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Calorie Row OR Bike 
  • Squat Cleans (105/75) 
  • Box Jump Overs (24”/20”) 

-Rest 2 Minutes- 

Part B: For Time 

  • 250 Meter Row OR 600 Meter Bike 
  • 5 Box Jump Overs (24”/20”) 
  • 250 Meter Row OR 600 Meter Bike 

*CRX: Squat Cleans (135/95) 

*Two Scores:

  • Last FULL Round completed + Partial reps
  • Time for Part B 

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Cardio Option: Ladder + For Time 

Part A: Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Calorie Row OR Bike 
  • Med-Ball Squat Cleans (20/14) 
  • Box Jump Overs (24”/20”) 

-Rest 2 Minutes- 

Part B: For Time 

  • 250 Meter Row OR 600 Meter Bike 
  • 5 Box Jump Overs (24”/20”) 
  • 250 Meter Row OR 600 Meter Bike 

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Core: 4 Rounds 

  • 20 Alt V-Ups 
  • 40 Flutter Kicks