WOD: Friday, October 4th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of Jumping jacks, Up-Downs, Plank Hold 
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Partner up with someone and spot them if they need

*If you missed test week 1 then use today as a makeup 

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Workout: AMRAP x 15 Minutes 

  • (9/7) Calorie Row OR Bike 
  • 7 Sumo Deadlift High Pulls (105/75) 
  • 5 Burpees to a Plate (45) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Score is total # of rounds + reps completed in 15 minutes

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Cardio Option: AMRAP x 15 Minutes 

  • (9/7) Calorie Row OR Bike 
  • 7 KB Deadlift High Pulls (24K/16K)
  • 5 Burpees to a Plate (45) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Score is total # of rounds + reps completed in 15 minutes

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Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions