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October 6, 2022 WOD

8 Rounds

2 Minutes (Hard) Run, Row, Bike, Ski

(Can opt to use 2 or 3 different machines)

Rest 2 minutes after each round.


Tune Up:

60 Seconds

(Per Movement/Per Side)

Cat/Cow

Table Top Thoracic Twist

Anterior Shoulder Opener

Eagle Arms

Wall Angels

Seated Neck Stretch

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Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

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