WOD: Sunday, October 13th, 2024

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Warm-up: Group Dynamic

  • Group Run – 200 Meters 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Power Snatches (ascending weights) 
  • 15 Double Unders OR 30 Singles 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 36 Double Unders 
  • 6 Power Snatches (105/75) 

*One score – total # of Calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

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

  • 36 Double Unders 
  • 12 Alt DB Snatches (50/35)

*One score – total # of Calories completed in 18 minutes 

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K) 
  • :30s Side Plank (per side)