WOD: Tuesday, October 7th, 2025

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Cleans (ascending weights) 
• :10s Chin Over Bar Hold 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 6 Hang Power Cleans (115/85) 
• 8 Pull Ups 

-Rest :90s- 

AMRAP x 7 Minutes 

• Run to the end of the driveway 
• 4 Hang Power Cleans (135/95)
• 6 Pull Ups 

-Rest :90s- 

AMRAP x 5 Minutes

• 100 Meter Run (BACK STAIRS) 
• 2 Hang Power Cleans (155/105) 
• 4 Pull Ups 

*RX+ OPTION: Chest 2 Bar PU (same reps) 

*CRX OPTION:

• Weights (135/95)(155/105)(185/115)
• Bar/Ring MU (4-3-2 Reps) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 8 Russian KB Swings (24K/16K) 
• 8 Pull Ups 

-Rest :90s- 

AMRAP x 7 Minutes 

• Run to the end of the driveway 
• 6 Russian KB Swings (24K/16K) 
• 6 Pull Ups 

-Rest :90s- 

AMRAP x 5 Minutes

• 100 Meter Run (BACK STAIRS) 
• 4 Russian KB Swings (24K/16K) 
• 4 Pull Ups 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold