WOD: Saturday, October 6th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  •  Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  •  3-5 Deadlifts (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: “Chipper” For Time

  • 500-400-300-200-stairs Meter Run
  • 15-12-9-6-3 Deadlifts (205/135)
  • 10-8-6-4-2 Strict Pull ups

 

Cardio Option: “Chipper” For Time

  • 500-400-300-200-stairs Meter Run
  • 50-40-30-20-10 Banded Pull Throughs
  • 10-8-6-4-2 Strict Pull ups

 

Strength: Bench Press

  • Tempo Bench Press – 5 sets x 4 Reps (hold at chest for 3 seconds)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations