Workout of the Day - October 5, 2024

Warm-up
5 Minutes
- 100 Meter Run
- 8 Medball Front Squat
- 10 Banded Bent Over Rows
- 8 Spiderman + Reach

Wod - Partner
A. Partner WOD:
3 Rounds - For Time:
- 60 Wall Balls (20/14)
- 800 Meter Run (Together w/ Medball)
- 10 Rope Climbs (Split as desired)
Time Cap: 30 Minutes

B. Individual WOD:
3 Rounds - For Time:
- 30 Wall Balls (20/14)
- 400 Meter Run (W/ Ball)
- 400 Meter Run (Without Ball)
- 5 Rope Climbs
For Wall Balls and Rope Climbs athletes will work for 1 minute and 1 minute off.