WOD: Wednesday, October 30th, 2024

Warm-up: Group Dynamic

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold- :10s of PVC OHS
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Snatch (17 Minutes) 

• Establish a new 1 Rep Max 

*Squat OR Power (same as week 1) 

*Focus on your warm up sets (dial in technique) 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• 200 Meter Run 
• 5 Burpee-Box Jumps (24”/20”) 

-In remaining time of:

• Max Front Squats (105/75) 

Even Rounds (2 and 4): 

• 200 Meter Run 
• 10 Front Squats (105/75) 

-In remaining time of:

• Max Burpee-Box Jumps (24”/20”) 

*Front Squats come from the ground 

*2 Scores:

• Total # of max FS accumulated 
• Total # of max BBJO accumulated 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• 200 Meter Run 
• 5 Burpee-Box Jumps (24”/20”) 

-In remaining time of:

• Max Atomic Sit Ups (25/15)

Even Rounds (2 and 4): 

• 200 Meter Run 
• 10 Atomic Sit Ups (25/15) 

-In remaining time of:

• Max Burpee-Box Jumps (24”/20”) 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)