WOD: Sunday, October 28th, 2018

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Sumo Inchworm Push ups (5-4-3-2-1 Reps)

 

Pre-game: 4 Rounds w/ partner (10 Min Cap)

• 30 Switches
• 3 Sumo Deadlift High Pulls (ascending weights)
• 5 KB Goblet Squats (16k/12k)

 

Workout: Partner Chipper (30 Min Cap)

• Buy In: 800 Meter Run (together)

-Then-

• 150 Sumo Deadlift High Pulls (75/55)
• 150 Wall Balls (20/14)
• 150 Ab-Mat sit ups

-Then-

• Buy Out: 800 Meter Run (together)

*Work must be split evenly between both partners, you decide how to break up the reps

*ONE barbell and ONE wall ball (unless two different weights)

*If solo the reps become (75/75/75)

• Buy In: 800 Meter Run (together)

-Then-

• 150 American KB Swings (24k/16k)
• 150 Wall Balls (20/14)
• 150 Ab-Mat sit ups

-Then-

• Buy Out: 800 Meter Run (together)

 

Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations