WOD: Sunday, November 11th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High Knees, Butt Kicks, PVC Lateral Hops
  • Banded Hamstring Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 KB Goblet Squats (16k/12k)
  • 5 Deadlifts (ascending weights)

 

Workout: 4 Rounds

  • 400 Meter Run
  • 30 Wall Balls (20/14)
  • 200 Meter Run
  • 10 Deadlifts (155/105)

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 30 Wall Balls (20/14)
  • 200 Meter Run
  • 20 Banded Pull Throughs

 

Endurance: Runner Intervals

  • 5 Sets of :20s Sprint + :40s Easy Jog

 

Core: 5 Rounds

  • 15 Ab-wheels
  • :30s Superman Hold