WOD: Saturday, October 19th, 2024

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Squat Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• Buy in: 800 Meter Run 

-Then-

7 Rounds 

• 3 Squat Snatches (115/85) 
• 9 Toes to Bar 
• 12 Alt DB Suitcase Lunges (50/35) 

*RX+: 3 Squat Snatches (135/95) 

*CRX: 3 Squat Snatches (155/105) 

*DB must be held at your side in the suitcase position

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Cardio Option: For Time 

• Buy in: 800 Meter Run 

-Then-

7 Rounds 

• 6 Atomic Sit Ups (25/15) 
• 9 Toes to Bar 
• 12 Alt DB Suitcase Lunges (50/35) 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings