WOD: Wednesday, October 3rd, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Bird Dogs – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • 150 Meter Row OR 100 Meter Run
  • 3 Thrusters (ascending weights)
  • :10s Hanging Knee Raise Hold

 

Workout: For Time

13-11-9-7-5-3 

  • Thrusters
  • Toes 2 Bar

*After each round: 300 Meter Run

Weights: 13 (75/55), 11 (95/65), 9 (115/85), 7 (135/95), 5 (155/105), 3 (185/125)

 

Cardio Option: For Time

13-11-9-7-5-3

  • Burpees
  • Box Jumps (24″/20″)
  • Toes 2 Bar

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings