WOD: Thursday, October 3rd, 2024

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Squat Hold – :10s of MB Squats 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 200 Meter Run 
• 5 Front Squats (ascending weights) 
• 3 Box Jumps (24”/20”) 

*Front Squats come from the ground 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-in remaining time AMRAP of: 

• Box Jumps (24”/20”) 
• Front Squats 

Intv1: 6 Box Jumps / 6 FS RX(115/85) CRX(135/95)

Intv2: 6 Box Jumps / 4 FS RX(135/95) CRX(155/105) 

Intv3: 6 Box Jumps / 2 FS RX(155/105) CRX(185/115) 

*3 Total Scores: Rounds + Reps for each intv 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-in remaining time AMRAP of: 

• Box Jumps (24”/20”) 
• KB/DB Goblet Squats (24K/16K)(50/35)  

Intv1: 6 Box Jumps / 12 Goblet Squats

Intv2: 6 Box Jumps / 8 Goblet Squats 

Intv3: 6 Box Jumps / 4 Goblet Squats 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Bicycle Crunches