WOD: Thursday, October 10th, 2024

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, bodyweight lunges 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 22 Minutes 

  • 400 Meter Run 
  • 22 Box Jumps (24”/20”) 
  • 22 Alt Front Rack Lunges (115/85) 
  • 22 Ab-Mat Sit Ups 

*One score – total # of rounds + reps completed in 22 mins

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Cardio Option: AMRAP x 22 Minutes 

  • 400 Meter Run 
  • 22 Box Jumps (24”/20”) 
  • 22 Alt DB/KB Lunges (50/35)(24K/16K)
  • 22 Ab-Mat Sit Ups 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations